CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge

View Public Whiteboard

Metcon (3 Rounds for time)

For Time:

3 Sets:

20 Leg Lifts

20 Tuck Ups

20 Crab Toe Touches (total)

20 Reverse Crunches

20 Plank Jacks

-Rest 2:00 B/T Sets-
Workout Flow

Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets

1 set is

40 Heel Taps (L+R=1)

20 V-Ups

40 Flutter Kicks (L+R=1)

Demo Video

[Leg Lifts](

[Tuck Ups](

[Crab Toe Touches](

[Reverse Crunch](

[Plank Jacks](


Leg Lift —> [Knee Bent Leg Lifts](

Tuck Up —> [Hand Tuck Ups](

Crab Toe Touches —> [Reverse Plank with Knee Drive](

Reverse Crunch —> [Modified Reverse Crunch](

Plank Jacks —-> [Elevated Plank Jacks](