Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
20 Single Unders
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
Single Unders
()
Pit Now! (3 Rounds for time)
3 sets (1 set every 7:00)
3 Rounds
5 Devil Press (2×50/35) or Backpack Burpee Deadlift
15 Tuck Ups
45 Double Unders or Penguin Hops
Athletes Notes
Score
This workout is scored on how how quickly you complete each set.
Workout Flow
At 0:00
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
-rest until 7:00-
At 7:00
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
-rest until 14:00-
At 14:00
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
5 Devil Press
15 Tuck Up
45 Double Under
Demo videos
Dumbbell Devil Press
Burpee Backpack Deadlift
Tuck Ups
Double Under
Penguin Hops
Scaling
3 sets (1 set every 7:00)
3 Rounds
5 Devil Press (2×35/25) or Backpack Burpee Deadlift
10 Tuck Ups
35 Penguin Hops
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!