Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
:15 Jumping Jacks
:15 High Knees
5 Inchworm to Push Up
:15 Line Hops Front to Back
Athletes Notes
Jumping Jacks
High Knees
Inchworm to Pushup
Forward and Backward Line Hops
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Talladega Nights (Time)
For Time
30 Burpee Tuck Jumps
30 Line Facing Burpees
30 Burpees
30 No Jump Burpee
30 No Push Up Burpee
Athletes Notes
Score
This workout is scored on how quickly you can complete all of the movements.
Workout Flow
30 Burpee Tuck Jumps
30 Line Facing Burpees
30 Burpees
30 No Jump Burpees
30 No Push Up Burpees
Demo Videos
Burpee Tuck Jump
Line Facing Burpees
Burpee
No Jump Burpee
No Push Up Burpee
Scaling
For Time
20 Burpee to Calf Raise
20 Line Facing Modified Burpees
20 Elevated Burpee
20 No Jump Burpee
20 No Push Up Burpee
Mayhem Mom Mods
For Time
30 Modified Burpee Air Squat Combo
30 Modified Burpee (Elevated with knee drive)
30 Elevated Burpee
30 Modified Burpee
30 No Push Up Burpee
Check out our Scaling and Substitution Movement Document Here! for more recommendations!