Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push Ups
5 Box Jump Overs (low)
Workout Prep:
1 Round
4 Box Jump Overs
3 Pull Ups
2 Strict Handstand Push Ups
• Ensure stations are organized before starting.
Workout
Hi, My Name is Steve (AMRAP – Rounds and Reps)
FREEDOM (RX):
AMRAP 20:00
21 Box Jump Over (24/20)
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate):
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull Ups
9 DB Strict Press or 6 Strict Handstand Push Ups
(Score is Rounds + Reps)
LIBERTY (Beginner):
AMRAP 20:00
15 Box Step Overs (20)
12 Jumping Pull Ups or Ring Rows
9 DB Strict Press (Light)
(Score is Rounds + Reps)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Elbow to Floor Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
25 KB Side Bends (each side) @ RPE 7/10
45 sec Side Plank (each side)
-rest 1:00-1:30 between sets-
Kettlebell Side Bends
Side Plank
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.
[Alternating Eccentric Calf Activation 1 min]( video )
[Active Prayer Lat Stretch 1 min]( video )
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.