Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Ski or Row
2:00–5:00
3 Rounds
10 Walking Lunge Steps
10 Dead Bugs
10 Sit Ups
5 Kip Swings
5:00–10:00
3 Rounds
:30 Moderate Machine (Row or Ski)
5 GHD Sit-Ups to Parallel (or V-Ups)
5 Hanging Knee Raises
Workout Prep:
1 Round @ 60–70%
5/4 Cal Machine
4 GHDs (or V-Ups)
4 Toes-to-Bar
Workout
Midline Century (Time ↓ Shorter is Better)
FREEDOM (RX):
3-3-3-4:00 AMRAP
20/15 Calorie Row or Ski
20 GHDs (or V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)
INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
15/12 Calorie Row or Ski
15 GHDs (or V-Up)
Max Toes to Bar (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-
LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Row
15 Sit Ups
Max Hanging Knee Raises (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch
Optional Accessory (Checkmark)
3 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1:00 between sets-
Double Dumbbell Front Foot Elevated Lunge
Weighted Calf Raises DBs Farmer Hold
Optional GOWOD Activation (Checkmark)
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.
Active Bridge Reach 1 min
Roll Over To V Sit 1 min
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