Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
5/side World’s Greatest Stretch
20 Glute Bridge March
10 alternating Bird Dog
10 Wall Angels
:15/side Elevated Hamstring Stretch
20 Jumping Jacks
Athletes Notes
World’s Greatest Stretch
Glute Bridge March
Bird Dog
Wall Angels
Elevated Standing Hamstring Stretch
Jumping Jacks
()
Strength (Checkmark)
4 sets
12/arm 2-Point Bent Over Row*
-rest 1:00-
12/leg Foot on Wall Single Leg RDL*
-rest 1:00-
24 alternating Goblet Wall Sit March*
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
12 2-Point Bent Over Row on the left arm
12 2 Point Bent Over Row on the right arm
-rest 1:00-
12 Foot on Wall Single Leg RDL on the right leg
12 Foot on Wall Single Leg RDL on the left leg
-rest 1:00-
24 alternating Goblet Wall Sit March
-rest 2:00-
Repeat sequence for 4 total sets.
Demo videos
2 Point Dumbbell Bent Over Row
2 Point Backpack Bent Over Row
Single Dumbbell Foot on Wall Single Leg RDL
Backpack Foot on Wall Single Leg RDL
Dumbbell Goblet Wall Sit March
Scaling
4 sets
8/arm 3 Point Single Dumbbell Row
-rest 1:00-
8/leg Single Leg Dumbbell RDL
-rest 1:00-
18 alt Goblet Wall Sit March
-rest 2:00 b/t sets-
Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
4 sets
12/arm 3 Point Single Dumbbell Row
-rest 1:00-
12/leg Single Leg Dumbbell RDL
-rest 1:00-
24 alternating Glute Bridge March
-rest 2:00 b/t sets-
Dumbbell (1×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!