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)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs
(No Measure)
Push x Pull Strength (4 Rounds for weight)
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)
(Score is Weight)
Push x Pull Workout (AMRAP – Rounds & Reps)
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups
(Score is Rounds + Reps)