Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
AMRAP x 1 MINUTE
Max Reverse Lunges
into…
AMRAP x 1 MINUTE
Max DB Upright Rows
into…
AMRAP x 1 MINUTE
Max High Knees
into…
AMRAP x 1 MINUTE
Max Push-ups
(No Measure)
Bodyweight Pump (2 Rounds for reps)
AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Crossbody Mountain Climbers
-Rest :30-
AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Supermans
(Score is Rounds + Reps)
Sunday Sweat (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Push-Up
MIN 2 – Max Hollow Body Rocks
MIN 3 – Max Alt Sit-Thrus
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest
(Score is Total Reps)