Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
(No Measure)
Full Body Strength (Weight)
5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
Full Body Sprint Workout (Time)
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
Finisher (Checkmark)
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold
(No Measure)