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 4-6 minutes
6 Single Leg Glute Bridges (each side)
12 Step Back Lunges
6 Single Arm Upright Row (each side) (use band or dumbbell)
6 Bodyweight Renegade Row (per side)
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Single Arm Dumbbell Upright Row
Bodyweight Renegade Row
()
Speed Skating (AMRAP – Rounds and Reps)
Open 23.2A
15 minute AMRAP
5 Burpee Pull Ups*
10 Shuttle Runs (50 ft)
*Add 5 Burpee Pull Ups each round
No Run Option: 1:00 High Knee to Lateral Shuffle
For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2023/2
Athletes Notes
Demo Videos
Burpee Pull Up
Shuttle Run
—reminder: 1 rep is 25ft down + 25ft back (50ft total)
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
5 Burpee Pull Ups
10 Shuttle Runs
10 Burpee Pull Ups
10 Shuttle Runs
15 Burpee Pull Ups
10 Shuttle Runs
20 Burpee Pull Ups
10 Shuttle Runs
…etc. adding 5 Burpee Pull Ups each round
Scaling
Open 23.2A
15 minute AMRAP
5 Burpee *
10 Shuttle Runs (50 ft)
*Add 5 Burpees each round