Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds:
10/per side Groiners
10 Jumping Jacks
10 Air Squats
10 High Knees
20 Butt Kicks
Athletes Notes
Groiners
Jumping Jacks
Air Squats
High Knees
Butt Kicks
()
Le Chiffre (2 Rounds for time)
21-15-9
Burpee
Box Jump/Step Up (24/20)
-rest 5:00-
45 Burpee Box Jump Over (24/20) or Burpee Broad Jump
Athletes Notes
Score
This workout is scored on time for each set.
Workout Flow
21 Burpee
21 Box Jump
15 Burpee
15 Box Jump
9 Burpee
9 Box Jump
-rest 5:00-
45 Burpee Box Jump Over
Demo videos
Burpee
Box Jump
Box Step Up
Burpee Box Jump Over
Burpee Broad Jump
Scaling
21-15-9
No Push Up Burpee
Box Jump/Step Up (20)
-rest 5:00-
45 Burpee Broad Jump
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!