Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Jumping Jacks
10 Glute Bridge
10 Forward Lunges
10 Alt V Up
5 Inchworm to Push Up
5 Burpees
Athletes Notes
Jumping Jacks
Glute Bridges
Bodyweight Forward Lunges
Alternating Leg V Ups
Inchworm to Pushup
Burpee
()
The Dudes (Time)
For Time
20-40-60-80-100
Double Unders or Penguin Hops
10-20-30-40-50
Air Squat
5-10-15-20-25
Burpee to Plate (or 2″ object)
Athletes Notes
Score
This workout is scored on the time it takes to complete.
Workout Flow
As quickly as possible, complete:
20 Double Under
10 Air Squat
5 Burpee to Plate
40 Double Under
20 Air Squat
10 Burpee to Plate
60 Double Under
30 Air Squat
15 Burpee to Plate
80 Double Under
40 Air Squat
20 Burpee to Plate
100 Double Under
50 Air Squat
25 Burpee to Plate
Demo videos
Double Under
Penguin Hops
Air Squats
Burpee to Plate
Scaling
For Time
20-40-60-80-100
Out and Ins
10-20-30-40-50
Air Squat
5-10-15-20-25
No Push Up Burpee
Mayhem Mom Mods
For Time
20-40-60-80-100
Out and Ins
10-20-30-40-50
Air Squat
5-10-15-20-25
No Push Up Burpee
Check out our Scaling and Substitution Movement Document Here! for more recommendations!