Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Jumping Jacks
10 Glute Bridge
10 Forward Lunges
10 Alt V Up
5 Inchworm to Push Up
5 Burpees
Athletes Notes
Jumping Jacks
Glute Bridges
Bodyweight Forward Lunges
Alternating Leg V Ups
Inchworm to Pushup
Burpee
()
Bubba (6 Rounds for reps)
2 sets @ consistent effort
5 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs (24/20″)
12 Abmat Sit Ups
-right into-
3 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs (24/20″)
-right into-
2 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee
-rest 3:00 between sets-
Athletes Notes
Score
This workout is scored for max reps each AMRAP.
Workout Flow
0:00-5:00
As many rounds/reps as possible of:
6 Box Jump
8 No Push Up Burpee
6 Box Step Overs
12 Abmat Sit Ups
5:00-8:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs
8:00-10:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
10:00-13:00
Rest
13:00-18:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs
12 Abmat Sit Ups
18:00-21:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs
21:00-23:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
Demo videos
Box Jump
No Push Up Burpee
Box Step Up
Sit Ups
Scaling
2 sets @ consistent effort
5 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee
6 Box Step Up (24/20″)
12 Abmat Sit Ups
right into:
3 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee
10 Box Step Up (24/20″)
right into:
2 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee
-rest 3:00 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!