Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps
Athletes Notes
Glute Bridges
Air Squats
Supermans
Pike Shoulder Taps
Skater Side Jumps
()
Capital of Grit (Time)
4 Rounds
6 Strict Pull Ups or 12 Bent Over Row*
12 Front Rack Walking Lunge*
48 Double Unders or Penguin Hops
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all four rounds.
Workout Flow
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
Demo videos
Strict Pull Up
Backpack Bent Over Row
Double Dumbbell Front Rack Walking Lunge
Backpack Goblet Walking Lunge
Double Under
Penguin Hops
Scaling
4 Rounds
12 Bent Over Row
12 Front Rack Lunge Steps
48 Penguin Hops
*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!