Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Ski/Row (easy → moderate)
1:00 Bike (easy → moderate)
10 Glute Bridges
10 Front to Back Leg Swings (each leg)
Workout Prep:
2 Sets
5/4 Cal Ski/Row
5/4 Cal Bike
Rest :40
Workout
Auld Lang Syne (Time)
FREEDOM (RX):
Teams of 2:
26 Rounds
P1: 20 Calorie Ski (OR Row)
P2: 25 Calorie Air Bike or Bike Erg (OR 250m Run)
(Score is Time)
* 2025 into 2026. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 520 cal Ski/Row and 650 cal Bike (or 6500m Run).
INDEPENDENCE:
Teams of 2
26 Rounds
15 Calorie Ski (OR Row)
20 Calorie Air Bike or Bike Erg (OR 200m Run)
LIBERTY:
Teams of 2
26 Rounds
12 Calorie Ski (OR Row)
15 Calorie Air Bike or Bike Erg (OR 150m Run)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Elevated Standing Hamstring Stretch
*:30 rest between sets.
Elevated Standing Hamstring Stretch