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
10 Sit Ups
Athletes Notes
Inchworm to Pushup
Box Step Up
Shoulder Swimmers
Sit Ups
()
Halftime (AMRAP – Rounds and Reps)
AMRAP 21:00
3 Wall Walk or Pike Walk Ups
6 Burpee Box Jump Over (24/20) or Burpee Broad Jump
12 V-Ups
-rest 1:00 between rounds-
Athletes Notes
Demo Videos
Wall Walk
Pike Walk – Feet Elevated
Burpee Box Jump Over
Burpee Broad Jump
V-Ups
Flow
On a 21:00 clock, complete as many rounds + reps as possible of
3 Wall Walks
6 Burpee Box Jump Overs
12 V-Ups
-rest 1:00-
Scaling
AMRAP 21:00
3 Pike Walk Ups
6 Burpee Box Step Over (20″) or Burpee Broad Jump
12 Tuck Ups
-rest 1:00 between rounds-