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
()
The Unknown (Time)
For Time
10 Strict Pull Up OR 25 Bent Over Row**
20 Front Rack Walking Lunge Steps**
10 Strict Pull Up OR 25 Bent Over Row**
30 Goblet Walking Lunge Steps*
10 Strict Pull Up OR 25 Bent Over Row**
40 Bodyweight Walking Lunge Steps
10 Strict Pull Up OR 25 Bent Over Row**
50 Air Squats
*Goblet: Dumbbell (1×50/35) or Backpack
**Front Rack and Row: Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored based on quickly you complete the required work.
Workout Flow
As quickly as possible, complete:
10 Strict Pull Ups
20 Double DB Front Rack Walking Lunge
10 Strict Pull Up
30 Goblet Walking Lunge Step
10 Strict Pull Ups
40 Bodyweight Walking Lunge Steps
10 Strict Pull Ups
50 Air Squats
Demo videos
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Dumbbell Front Rack Walking Lunge
Backpack Front Rack Lunges
Dumbbell Goblet Walking Lunge
Backpack Goblet Walking Lunge
Bodyweight Walking Lunge
Air Squats
Scaling
25 Bent Over Row
20 Front Rack Walking Lunge Steps
25 Bent Over Row
30 alt Goblet Walking Lunge Steps
25 Bent Over Row
40 alt Bodyweight Walking Lunge Steps
25 Bent Over Row
50 Air Squats
*Goblet: Dumbbell (1×35/25) or Backpack
**Row and Front Rack: Dumbbell (2×35/25) or Backpack
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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!