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)
AMRAP 5:00
5 Inchworm
5 Single Leg RDL (each side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
Athletes Notes
Inchworm to Pushup
Bodyweight Single Leg RDL
Single Leg Calf Raises
Line Hops
Single Unders
()
The Brady Bunch (5 Rounds for time)
5 sets (new set every 4:00)
60 Double Unders or Penguin Hops
20 Russian Swing (50/35 or Backpack)
5 Wall Walk or Pike Walk – Feet Elevated
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Single Dumbbell Russian Swing
Backpack Russian Swings
Wall Walk
Pike Walk – Feet Elevated
Flow
At 0:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 4:00-
At 4:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 8:00-
At 8:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 12:00-
At 12:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 16:00-
At 16:00
60 Double Unders
20 Russian Swings
5 Wall Walks
Scaling
5 sets (new set every 4:00)
60 Single Unders or Line Hops
20 Russian Swing (35/20 or Backpack)
5 Pike Walk – Feet Elevated or Inchworm to Plank