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 Minutes
5 Box Step Ups (each side)
5 Inchworms
10 Air Squats
Athletes Notes
Box Step Up
Inchworm to Pushup
Air Squats
Phillies (4 Rounds for time)
4 sets (new set every 5:00)
9 Box Jump Over (24/20)
7 Front Squats (2×50/35) or Backpack Goblet Squats
5 Wall Walks
7 Front Squats (2×50/35) or Backpack Goblet Squats
9 Box Jump Over (24/20)
Athletes Notes
Demo Videos
Box Jump Over
Dumbbell Front Squats
Backpack Goblet Squat
Wall Walk
Flow
At 0:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 5:00-
At 5:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 10:00-
At 10:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 15:00-
At 15:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
Scaling
4 sets (new set every 5:00)
9 Box Jump Over (20)
7 Front Squats (2×35/20) or Backpack Goblet Squats
5 Wall Walks or Pike Walk – Feet Elevated
7 Front Squats (2×35/20) or Backpack Goblet Squats
9 Box Jump Over (20)