Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Leg Swings
10 Air Squats
5/side Samson Lunge
10 Tuck Jumps
Athletes Notes
Front to Back Leg Swings
Air Squats
Samson Lunge
Tuck Jump
()
Battle Cat (AMRAP – Reps)
20 minute AMRAP
2-4-6-8-10-12-14-16…
Burpee
Alt Forward Lunge Steps
Tuck Ups
Athletes Notes
Score
This workout is scored on how many reps you complete in 20:00.
Workout Flow
On a 20:00 clock, complete as many rounds/reps as possible of:
2 Burpees
2 Alt Forward Lunge Steps
2 Tuck Ups
4 Burpees
4 Alt Forward Lunge Steps
4 Tuck Ups
6 Burpees
6 Alt Forward Lunge Steps
6 Tuck Up
…etc. adding 2 reps to each movement each new round.
Demo videos
Burpee
Bodyweight Forward Lunges
Tuck Ups
Scaling
20 minute AMRAP
2-4-6-8-10-12-14-16…
No Push Up Burpee
Alt Forward Lunge Steps
Tuck Ups
Mayhem Mom Mods
2-4-6-8-10-12-14-16…
Elevated Burpee
Alt Forward Lunge Steps
Tuck Ups
Check out our Scaling and Substitution Movement Document Here! for more recommendations!