Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Sets:
10 Air Squats
8 Downward Dog to Upward Dog
10 Bodyweight Walk Through Lunges
4 Burpees
20 High Knees
Athletes Notes
Air Squats
Downward Dog to Upward Dog Transition
Bodyweight Walk Through Lunge
Burpee
High Knees
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Zombie Island (Time)
In as few sets as possible, complete the following:
-Work :30/Rest :30-
100 Alt Jumping Lunges
50 Burpee to Target
50 Squat Jumps
Athletes Notes
Score
This workout is scored on total time to complete including rest.
Workout Flow
Accumulate the following as quickly as possible, working :30/resting :30:
100 Alt Jumping Lunges
50 Burpee to Target
50 Squat Jumps
Demo videos
Jumping Lunge
Burpee to Target
Jumping Air Squat
Scaling
-Work :30/Rest :30-
80 Alt Jumping Lunges
35 Burpee to Target
35 Squat Jumps
Mayhem Mom Mods
-Work :30/Rest :30-
100 Alt Bodyweight Forward Lunges
50 Elevated Burpee
50 Air Squats
Check out our Scaling and Substitution Movement Document Here! for more recommendations!