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
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps
(No Measure)
Full Body Strength (2 Rounds for weight)
EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold
(Score is Weight)
Full Body Workout (2 Rounds for reps)
EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold
(Score is Reps)
Finisher (Checkmark)
AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations
(No Measure)