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)
AMRAP 5:00
10 Arm Circles (each way)
5 Inchworm to Upward Dog and Downward Dog
10 Banded Pull Aparts or 5 Scap Pull Ups
10 Air Squats
3 Goblet Squats
Athletes Notes
Big Arm Circles
Inchworm to Upward Dog and Downward Dog
Banded Pull Aparts – Palms Down
Scap Pull Up
Air Squats
Dumbbell Goblet Squat
Cannonball! (AMRAP – Rounds and Reps)
20 minute AMRAP
5 Wall Walks
10 Strict Pull Ups
15 Front Squats (2×50/35 or Backpack Goblet)
*No Pull Up Option:
10 Bent Over Row w/ 2 sec pause at top of each rep
*If you don’t have a place for wall walks, you can substitute one of the following. Each set is worth 5 reps:
-10 Inchworms
-100ft Bear Crawl
-50ft Handstand Walk
Athletes Notes
Demo Videos
Wall Walk
Inchworm
Bear Crawl
Handstand Walk
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dumbbell Front Squats
Backpack Goblet Squat
Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
5 Wall Walks
10 Strict Pull Ups or Pause Bent Over Rows
15 Front Squats
Scaling
20 minute AMRAP
5 Pike Walk – Feet Elevated
10 Pause Bent Over Row (2×35/20 or Backpack)
15 Front Squats (2×35/20 or Backpack Goblet)