Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
20 Glute Bridge March
8 Plank to Down Dog + Shoulder Tap
10 Russian Step Up
10 Jumping Jacks + 10 High Knees
5 Bear Crawl forward + backward
Athletes Notes
Glute Bridge March
Plank to Down Dog and Shoulder Tap
Russian Step Up
High Knees to Jumping Jack
Bear Crawl
()
Strength (Checkmark)
3 sets:
10-12/leg Goblet Curtsy Lunge*
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Use the notes to log your weight.
Workout Flow
10-12 Goblet Curtsy Lunge – Left Side
10-12 Goblet Curtsy Lunge – Right Side
-rest 2:00-
10-12 Goblet Curtsy Lunge – Left Side
10-12 Goblet Curtsy Lunge – Right Side
-rest 2:00-
10-12 Goblet Curtsy Lunge – Left Side
10-12 Goblet Curtsy Lunge – Right Side
Demo videos
Goblet Curtsy Lunge
Scaling
3 sets:
10-12/leg Goblet Curtsy Lunge
-rest 2:00 b/t sets-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
3 sets:
10-12/leg Bodyweight Curtsy Lunge
-rest 2:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Skeletor (3 Rounds for time)
3 sets:
10 Alt Dumbbell Bear Row* or Alt 2 Point Backpack Row
50 Bear Crawl Steps
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total time to complete each work.
Workout Flow
10 alt Dumbbell Bear Row
50 Bear Crawl Steps
-rest 2:00-
10 alt Dumbbell Bear Row
50 Bear Crawl Steps
-rest 2:00-
10 alt Dumbbell Bear Row
50 Bear Crawl Steps
NOTE: There is no rest between the row and the bear crawl.
Demo videos
Double Dumbbell Bear Row
2 Point Backpack Bent Over Row
Bear Crawl
Scaling
3 sets:
10 alt Dumbbell Bear Row or alt 2 Point Backpack Row
50 Bear Crawl Steps
-rest 2:00 b/t sets-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
3 sets:
10 alt Dumbbell Bear Row or alt 2 Point Backpack Row
50 Bear Crawl Steps
-rest 2:00 b/t sets-
*Dumbbell (1×25) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!