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 4 Minutes
4 Box Step Up (each side)
4 Up Downs (aka No Push Up Burpee)
8 Step Back Lunges
24 Line Hops (or Single Unders)
Athletes Notes
Box Step Up
No Push Up Burpee
Step Back Lunge
Line Hops
Single Unders
Dodgers (3 Rounds for time)
3 sets
30 Air Squats
60 Double Unders or Penguin Hops
30 alt Walking Lunge
60 Double Unders or Penguin Hops
30 alt Box Step Over (20″)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Air Squats
Double Under
Penguin Hops
Bodyweight Walking Lunge
Flow
30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over
-rest 3:00-
30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over
-rest 3:00-
30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over
Scaling
Substitute Single Unders or Line Hops for the Double Unders.