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)
3 Rounds
5 World’s Greatest Stretch (each side)
5 Single Leg Glute Bridges (per side)
5 Birddogs
45 second Jog
Athletes Notes
World’s Greatest Stretch
Single Leg Banded Glute Bridge – no band
Birddog
()
Host of Angels (Running Option) (Distance)
20:00 AMRAP
75 Air Squats
100 alt Bodyweight Walking Lunge steps
Max distance Run in time remaining
Athletes Notes
Demo Videos
Air Squats
Bodyweight Walking Lunge
Flow
On a 20:00 clock, complete:
75 Air Squats
100 Walking Lunge steps
Max distance run in remaining time
Scaling
See below for non-running option, or if necessary, scale to a machine for max meters.
Host of Angels (Non-Running Option) (AMRAP – Rounds and Reps)
20:00 AMRAP
75 Air Squats
100 alt Bodyweight Walking Lunge steps
Max rounds of (20 alt High Knees + 20 Jumping Jacks) in the time remaining
Athletes Notes
Demo Videos
Air Squats
Bodyweight Walking Lunge
High Knees to Jumping Jack
Flow
On a 20:00 clock, complete:
75 Air Squats
100 Walking Lunge steps
Max rounds of 20 High Knees + 20 Jumping Jacks in remaining time
Scaling
No scaling needed!