Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats (Weight)
E2MOM x 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats
(Score is Weight)
Saturday Conditioning (Weight)
TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
-Rest 1:00-
TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”
(Score is Weight)