Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Glute Bridge
10 Scap Push Up
10 Bodyweight Good Morning
10ft Bear Crawl Forward/Backward
10 Bird Dogs
Athletes Notes
Glute Bridges
Scap Only Push Up
Bodyweight Good Morning
Bear Crawl
Bird Dog
()
Carolina Hogs (8 Rounds for time)
8 sets
15 Air Squats
10 Burpees
5 Box Jump Overs (24/20″) or Broad Jumps
-rest 1:30 b/t sets-
Athletes Notes
Score
This workout is scored on how quickly you complete EACH set.
Workout Flow
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
-rest 1:30-
15 Air Squat
10 Burpee
5 Box Jump Over
Demo videos
Air Squats
Burpee
Box Jump Over
Broad Jump
Scaling
8 sets:
12 Air Squats
8 Modified Burpee
4 Box Step Over
-rest 1:30 b/t sets-
Mayhem Mom Mods
8 sets:
15 Squat to Bench
10 Modified Burpee
5 Box Step Over
-rest 1:30 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!