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…
AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups
(No Measure)
Saturday Squats (4 Rounds for weight)
4 SETS ON A 12:00 CLOCK
10 Suitcase Lunge + Lunge to Curl*
10 Kang Squats
*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.
(Score is Weight)
Full Body Workout (AMRAP – Rounds & Reps)
AMRAP x 16 MINUTES
6 Walking Lunges
4 V-ups
2 DB Thrusters
*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.
R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…
(Score is Rounds + Reps)