Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds
40 seconds of High Knees
10 Reverse Snow Angels
4 Elbow to Floor Lunge Stretches (each)
4 Single Leg Glute Bridges (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
High Knees
Reverse Snow Angels
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
()
Bodyweight + Minimal: Iguana (Time)
6 Rounds
400m Run
20 Box Step Ups (24”/20”)
10 V-Ups
Time Cap: 20 Minutes
Athletes Notes
Scoring
This workout is scored based on the time it takes for the athlete to complete the total work.
Workout Strategy and Flow
At 3,2,1 begin with a 400m run, then 20 box step ups, and 10 v ups. Complete this for 6 rounds.
Time Cap is 20 minutes
I recommend that you set the clock to count up to 20:00.
Demo Videos
Box Step Up
V-Ups
Scaling or Substitions
6 rounds
400m run or 400m row/bike erg
20 Box Step Up
10 Sit Ups
Time Cap: 20 minutes
Mayhem Mom Mods
6 rounds
400m run or 400m row/bike erg
20 Box Step Up
10 PhysioBall Sit Ups
Time Cap: 20 minutes
Cool Down (No Measure)
30 second Couch Stretch (left)
30 second Couch Stretch (right)
30 second Child’s Pose
30 second QL Stretch (left)
30 second QL Stretch (right)
Athletes Notes
Couch Stretch
Child’s Pose
Seated QL Stretch