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 Inchworm
10 Box Step Ups
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Sit Ups
Athletes Notes
Inchworm
Box Step Up
Shoulder Swimmers
Line Hops
Single Unders
Sit Ups
()
Times Square (Time)
For Time
10 Wall Walks
30 Box Step Overs (50/35 or Backpack)
60 V-Ups
180 Double Unders or Penguin Hops
60 V-Ups
30 Box Step Overs (50/35 or Backpack)
10 Wall Walks
Athletes Notes
Demo Videos
Wall Walk
Single Dumbbell Box Step Overs (hold any way)
Shoulder Rack Backpack Box Step Over (hold any way)
V-Ups
Double Under
Penguin Hops
Flow
10 Wall Walks
30 Box Step Overs
60 V-Ups
180 Double Unders
60 V-Ups
30 Box Step Overs
10 Wall Walks
Scaling
For Time
10 Pike Walks
30 Box Step Overs (35/20 or Backpack) or Bodyweight Box Step Over
60 Tuck Ups
180 Single Unders or Line Hops
60 Tuck Ups
30 Box Step Overs (35/20 or Backpack) or Bodyweight Box Step Over
10 Pike Walks