Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
:15 Shoulder Stretch
10 Shoulder Taps
:15/side Fragon Stretch
Athletes Notes
Shoulder Extension Stretch
Plank Shoulder Taps
Fragon Stretch
()
Strength (Checkmark)
4 sets
5/leg Tempo Box Facing Step Down @3011
-rest 1:00-
10/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-
*Dumbbell (50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Please use the checkbox!
For the box step downs, hold onto a wall or rig upright for stability.
Workout Flow
5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-
5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-
5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-
5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs
Demo Videos
Tempo Box Facing Step Down
Tempo 3-Point Elbow Out Bent Over Row with Dumbbell
Tempo 3-Point Elbow Out Bent Over Row with Backpack
Plank Walk Over Dumbbell
Plank Walk Over Backpack
Scaling
4 sets
3/leg Tempo Box Facing Step Down @3011 OR 3 per side Single Leg Box Squat
-rest 1:00-
6-8/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Plank Shoulder Taps
-rest 2:00-
Dumbbell (35/25) or Backpack
Mayhem Mom Mods
4 sets
5/leg Tempo Box Facing Step Down @3011
-rest 1:00-
10/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Alternating Deadbug
-rest 2:00-
Dumbbell (35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!