Crossfit Lillington – Mayhem Affiliate – At Home
Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
No Jump Rope Jump
Wrist Stretches
Inchworm to Push Up
Heel Taps (aka Glute Bridge Reach)
Air Squats
Plank Shoulder Taps
()
Ladder Ops (Time)
5 Rounds for Time
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders or Penguin Hops
Athletes Notes
Score
This workout is scored on how quickly you complete the work.
Workout Flow
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders
20 Air Squat
20 Push Ups
20 Abmat Sit Ups
60 Double Unders
Demo videos
Air Squats
Push Up
Sit Ups
Double Under
Penguin Hops
Scaling
5 Rounds for Time
15 Air Squat
15 Knee Push Up
25 Quarter Sit Ups
45 Double Unders or Penguin Hops