Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Row + Jump Rope Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Air Squats
8 Banded Pass Throughs
20 Jump Rope
4:00–7:00
2 Rounds
150m Moderate Row
15 Double Unders
5 Up Downs
Workout Prep:
1 Round @ 60–70%
100m Row
10 Double Unders
Workout
Holy Schnikes! (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
5 sets (each/1:1)
3:00 AMRAP
500/450m Row
Max Double Unders in Remaining Time
(Scored by total Reps)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
Teams of 2
5 sets (each/1:1)
3:00 AMRAP
300/250m Row
Max Single Unders in Remaining Time
Strength/Accessory
Mini Pump – Lower Pull and Core (Checkmark)
3-4 sets
25 Dumbbell Glute Bridges @ RPE 9/10
12 Alternating Double DB Front Rack Step Back Lunges (each side) @ RPE 9/10
20 Lying DB Hamstring Curls @ RPE 8/10
-rest 1:00-1:30 between sets-
Dumbbell Glute Bridge
Alternating Double DB Step Back Lunges Front Rack
Lying DB Hamstring Curl
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.
Calf Stretch In Downward Facing Dog 1 min
Roll Over To V Sit 1 min
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.