Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
Jumping Jacks
Bodyweight Good Morning
Glute Bridges
Deadbug
Reverse Lunge
World’s Greatest Stretch
Hip Circles
()
Whipsnakes (2 Rounds for time)
2 Sets For Time
30-20-10
Hand Release Push Up
V Up
30-20-10
Air Squats
Mountain Climbers
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on how quickly you complete each set. There are two sets for two scores.
Workout Flow
30 Hand Release Push Ups
30 V Up
20 Hand Release Push Ups
20 V Up
10 Hand Release Push Ups
10 V Up
30 Air Squats
30 Mountain Climbers
20 Air Squats
20 Mountain Climbers
10 Air Squats
10 Mountain Climbers
-rest 2:00-
30 Hand Release Push Ups
30 V Up
20 Hand Release Push Ups
20 V Up
10 Hand Release Push Ups
10 V Up
30 Air Squats
30 Mountain Climbers
20 Air Squats
20 Mountain Climbers
10 Air Squats
10 Mountain Climbers
Demo videos
Hand Release Push Ups
V Ups
Air Squats
Mountain Climber
Scaling
2 Sets For Time
30-20-10
Knee Push Up
Tuck Ups
30-20-10
Air Squats
Mountain Climbers
-rest 2:00 b/t sets-
Mayhem Mom Mods
2 Sets For Time
30-20-10
Elevated Knee Push Ups
Deadbug
30-20-10
Air Squats
Mountain Climbers
-rest 2:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!