Next month we will focus on daily steps. This is 100% FREE to participate and offers a way for some fun and friendly competition.
If you would like to register you can use the link below to do so:
https://crossfitalabaster.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=3667&OnlineMembershipId=297189
*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
2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees
Athletes Notes
EMOM 20
minute 1: Air Squat
minute 2: Box Jump Over (24/20) or Broad Jump
minute 3: Max Distance Run or alternating rounds of Jumping Jacks and High Knees
minute 4: Rest
Athletes Notes
Score
This workout is scored on max distance run or max jumping jacks + high knees.
–If doing jumping jacks + high knees, every jumping jack or 2 high knees = 1m of running.
Workout Flow
0:00-1:00: Max Air Squat
1:00-2:00: Max Box Jump Over
2:00-3:00: Max Distance Run
3:00-4:00: Rest
Repeat this sequence until 20:00 is up (the last minute will be rest!).
Demo videos
Scaling
None