Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
30 Jumping Jacks
10 Inchworm to Push Up
20 Alternating Reverse Lunges with twist
10 Glute Bridges
20 Penguin Hops
20 Air Squats
10 Sit Ups
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Reverse Lunge with Twist
Glute Bridges
Air Squats
Penguin Hops
Sit Ups
()
Gettysburg (Time)
3 Rounds For Time
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the 3 rounds.
Workout Flow
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
Demo videos
Dumbbell Straight Leg Sit Ups
Backpack Straight Leg Sit Up
Backpack Feet Anchored Sit Up
Penguin Hops
Double Under
Air Squats
Scaling
3 rounds for time:
25 Dumbbell Feet Anchored Sit Up or Weighted Sit Ups
100 Single Unders or 50 Penguin Hops
75 Air Squats
50 Double Unders or 50 Penguin Hops
Mayhem Mom Mods
3 rounds for time:
25 Dumbbell Pallof Press (1×15)
:30 Air Bike
75 Air Squat
:30 Air Bike
Check out our Scaling and Substitution Movement Document Here! for more recommendations!