Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Murph Prep Flow
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7’s
Workout Prep:
1 Round @ 60%
100m Run
3 Pull-Ups
6 Push-Ups
9 Air Squats
Coaches Notes
Banded 7s
Metcon (Time)
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl
Optional Accessory
2-3 sets
30 Weighted Russian Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-
Coaches Notes
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry
Optional GOWOD Activation
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your **free** account before viewing the exercises.
[Calf Stretch In Downward Facing Dog 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=calf_stretch_in_downward_facing_dog )
[Active Prayer Lat Stretch 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=active_prayer_lat_stretch )
**GOWOD Premium:** Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code **MH20KEBDO** to receieve 20% off.
[Get GOWOD Premium]( deeplink.gowod.app?progId=mayhem-gym&date=2026-05-25&type=prewod )