Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
()
Scoobs (3 Rounds for reps)
5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Push Ups
15 Air Squat
right into:
5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Push Up
10 Box Jump/Step Up (24/20)
right into:
10 minute AMRAP
100m Run or or 24 High Knees to Lateral Shuffle
5 Push Up
10 Box Jump/Step Up(24/20)
15 Air Squat
Athletes Notes
Score
This workout is scored on how many rounds and reps of each AMRAP you complete.
Workout Flow
0:00-5:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Ups
15 Air Squat
5:00-10:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Up
10 Box Jump
10:00-20:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Up
10 Box Jump
15 Air Squat
Demo videos
High Knees to Lateral Shuffle
Push Ups
Air Squats
Box Step Up
Box Jump
Scaling
5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Knee Push Up
15 Air Squat
right into:
5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Knee Push Up
10 Box Jump/Step Up (24/20)
right into:
10 minute AMRAP
100m Run or or 24 High Knees to Lateral Shuffle
5 Knee Push Up
10 Box Jump/Step Up(24/20)
15 Air Squat
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
Check out our Scaling and Substitution Movement Document Here! for more recommendations!