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 Push Ups
10 Air Squats
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
Athletes Notes
Push Ups
Air Squats
Single Leg Calf Raises
Line Hops
Single Unders
()
Soldiers and Sailors (Time)
“Dumbbell 17.5”
10 Rounds for Time
9 Thrusters (2×50/35 or Backpack)
35 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Double Under
Penguin Hops
Flow
As quickly as possible, complete
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
Scaling
“Dumbbell 17.5”
10 Rounds for Time
9 Thrusters (2×35/20 or Backpack)
35 Single Unders or Line Hops