Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Bike
Then Into…
AMRAP x 5 MIN
10 PVC Pass Throughs
10 Scap Push Ups
10 Plank Shoulder Taps
10 Sit Ups
25ft Bear Crawl
Strength/Accessory
STRENGTH/SKILL (Checkmark)
EVERY 1:00 (9:00)
MIN 1 – 3 Kick Ups + 2-3 second descent*
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 – :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs
INDEPENDENCE (Intermediate)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)
(KG conv: 22.5/15)
LIBERTY (Beginner)
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (light)
(Score is Rounds + Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 PVC Passes
2:00 Updog to Down Dog
(No Measure)
Down Dog To Up Dog
Optional Accessory (Checkmark)
FOR QUALITY
Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*
-Rest as Needed b/t Drops-
(No Measure)
*Adjustment Options…
– Hold Any Heavy Odd Object
– Double Dumbbell Front Hold or Kettlebell
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.
[Shoulders Global 1 min]( video )
[Overhead Activation 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.