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)
2-3 minute Jog
-into-
AMRAP 3 Minutes
5 Single Leg Glute Bridges (each side)
5 Box Step Ups (each side)
10 Air Squats
Athletes Notes
Single Leg Glute Bridge
Box Step Up
Air Squats
()
Ocean Drive (Time)
For Time
45 Box Jump Overs (24/20) or Broad Jumps
150 Air Squats
1600m Run
No Running sub: 4 rounds of (1:00 Jumping Jacks + 1:00 High Knees)
Athletes Notes
Demo Videos
Box Jump Over
Broad Jump
Air Squats
High Knees to Jumping Jack
Flow
As quickly as possible, complete:
45 Box Jump Overs
150 Air Squats
1600m Run
Scaling
For Time
45 Box Jump Overs (20/16) or Broad Jumps
100 Air Squats
1200m Run