Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–4:00
2:00 Easy Jog
2:00 Easy Row
4:00–7:00
3 Rounds
5 Hand Release Push Ups
10 Russian Kettlebell Swings (light)
10 Walking Lunge Steps
Workout Prep:
With Partner:
100m Run Each
10 Swings Each
5 Push Ups Each
5 Goblet Lunges Each
100m Row Each
• Finalize rep splits before starting.
• Practice transitions and communication.
Workout
I Love Kung Fu! (Time)
FREEDOM (RX):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (70/53)
150 Push Ups
150 Kettlebell Goblet Lunges (70/53)
2000m Row (switch every 200m)
(Score is Time)
Swings, Push Ups, Lunges complete in order. Break up as needed between partners.
(KG conv: 32/24)
INDEPENDENCE (Intermediate):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (53/35)
100 Push Ups
150 Kettlebell Goblet Lunges (53/35)
2000m Row (switch every 200m)
(Score is Time)
(KG conv: 24/16)
LIBERTY (Beginner):
TEAMS OF 2
FOR TIME
1200m Run (switch every 200m)
100 Russian Kettlebell Swings (light)
100 Plate Floor Press (light) or 100 Incline Push Ups
100 Walking Lunge Steps
1200m Row (switch every 200m)
(Score is TIme)
Optional Accessory (Checkmark)
4 sets
12 Seated Dumbbell Calf Raise @ RPE 9/10
30 Alternating Single Leg V-Ups
100ft Single Arm Suitcase Carry (each side) @ RPE 9/10
-rest 1:30-2:00 b/t sets-
Seated Dumbbell Calf Raise
Alternating Leg V-Up
Single Dumbbell Suitcase Carry
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]( video )
[Good Morning 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.