Crossfit Lillington – A Mayhem Affiliate
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Air Bike
2:00–5:00
2 Rounds
10 Air Squats
10 Sit Ups
3 reps 3-way Lunge Matrix (each)
5:00–7:00
2 Rounds
5 Wall Balls
5 GHDs (parallel)
20-second Air Calorie Bike (moderate pace)
Workout Prep:
1 Round
5 Wall Balls
5 GHD Sit Ups or V-Ups
5/4 Calorie Air Bike
• Confirm movement standards.
Workout
I Have People Skills! (AMRAP – Rounds and Reps)
FREEDOM (RX):
30:00 AMRAP
30 Wall Balls (20/14)
30 GHDs or V-Ups
30/24 Calorie Air Bike
(Score is Rounds + Reps)
(KG conv: 9/6)
INDEPENDENCE (Intermediate):
30:00 AMRAP
20 Wall Balls (20/14)
20 GHDs or V-Ups
25/20 Calorie Air Bike
(Score is Rounds + Reps)
(KG conv: 9/6)
LIBERTY (Beginner):
30:00 AMRAP
20 Wall Balls (light)
20 Sit Ups
20/16 Calorie Air Bike
(Score is Rounds + Reps)
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 Frog 1 min]( video )
[Roll Over To V Sit 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.