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
5:00 AMRAP
10 No Push Up Burpees
20 Penguin Hops
8 Reverse Lunge to Air Squat
:20 Plank Hold
Athletes Notes
2 sets
AMRAP 10
2 Wall Walk or 10 Push Up with alt Shoulder Taps
10 alt Dumbbell Snatch (1×50/35) or 10 Backpack Ground to Overhead
30 Double Unders or Penguin Hops
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps completed.
Workout Flow
0:00-10:00
Complete as many rounds/reps as possible of:
2 Wall Walk
10 alt Dumbbell Snatch
30 Double Unders
10:00-15:00
Rest
15:00-25:00
Complete as many rounds/reps as possible of:
2 Wall Walk
10 alt Dumbbell Snatch
30 Double Unders
Demo videos
- Wall Walk
- Push Up with Single Arm Shoulder Tap
- Dumbbell Snatch
- Backpack Ground to Overhead
- Double Under
- Penguin Hops
Scaling
2 sets
AMRAP 10
2 Wall Walk or 10 Push Up with alt Shoulder Taps
10 alt Dumbbell Snatch (1×35/25) or 10 Backpack Ground to Overhead
30 Penguin Hops
-rest 5:00 between sets-