Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 No Push Up Burpees
20 Penguin Hops
8 Reverse Lunge to Air Squat
:20 Plank Hold
Athletes Notes
No Push Up Burpee
Penguin Hops
Reverse Lunge + Air Squat
High Plank Hold
()
Madtown (5 Rounds for time)
5 sets
10 Push Up
30 Double Unders / Penguin Hops
10 Burpee
30 Double Unders / Penguin Hops
10 No Push Up Burpee
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored based on quickly you complete each set. There are 5 sets.
Workout Flow
10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee
-rest 2:00-
10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee
-rest 2:00-
10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee
-rest 2:00-
10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee
-rest 2:00-
10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee
Demo videos
Double Under
Penguin Hops
Push Up
Burpee
No Push Up Burpee
Scaling
5 sets
10 Knee Push Up
60 Single Unders
10 Burpee
60 Single Unders
10 No Push Up Burpee
-rest 2:00 between sets-
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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Check out our Scaling and Substitution Movement Document Here! for more recommendations!