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
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Warm Up (No Measure)
AMRAP 5:00
5 Inchworm to Pushup
20ft Single Arm Farmers Carry (each side)
15 Step Back Lunges
Athletes Notes
Inchworm to Pushup
Single Dumbbell Farmers Carry – aka Suitcase Carry
Bodyweight Step Back Lunge
Forest Green (AMRAP – Rounds and Reps)
20 minute AMRAP
5 Wall Walks
30 alt Bodyweight Walking Lunge
150ft Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry (switch arms as desired)
Athletes Notes
Demo Videos
Wall Walk
Bodyweight Walking Lunge
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
5 Wall Walks
30 alt Bodyweight Walking Lunge
150ft Dumbbell Farmer Carry
Scaling
20 minute AMRAP
5 Pike Walk – Feet Elevated
30 alt Bodyweight Walking Lunge
150ft Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry (switch arms as desired)