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 (Checkmark)
2 Rounds
10 Bodyweight Walking Lunge steps
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Good Mornings
10 Hollow Rocks
Athletes Notes
Bodyweight Walking Lunge
Big Arm Circles
Banded Good Mornings – banded or bodyweight
Hollow Rocks
Brothers Gotta Hug (Time ↓ Shorter is Better)
For Time
60 alt Goblet Walking Lunges (50/35 or Backpack)
90 Russian Swings (50/35 or Backpack)
120 Abmat Sit Ups
Athletes Notes
Demo Videos
Dumbbell Goblet Walking Lunge
Backpack Goblet Walking Lunge
Single Dumbbell Russian Swing
Backpack Russian Swings
Sit Ups
Flow
As quickly as possible, complete:
60 alt Goblet Walking Lunge steps
90 Russian Swings
120 Sit Ups
Scaling
For Time
60 alt Goblet Walking Lunges (35/20 or Backpack)
90 Russian Swings (35/20 or Backpack)
90 Abmat Sit Ups