Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 Minutes Easy Row
2 Minutes Easy Air Bike
Then into…
3 Rounds
3 Inchworms
10 Roll and Reach
10 Alternating V-Ups
10 Dynamic Squat Stretches
10 Walking Lunge Steps
Workout
WORKOUT (Time)
FREEDOM (RX)
3 SETS (EVERY 10:00)
25-20-15*
Calorie Row
Calorie Air Bike
*Female Calories: 20-16-12
-Rest Remainder of the Time-
(Score is Slowest Time)
INDEPENDENCE (Intermediate)
3 SETS (EVERY 10:00)
20-15-10*
Calorie Row
Calorie Air Bike
*Female Calories:16-12-8
-Rest Remainder of the Time-
(Score is Slowest Time)
LIBERTY (Beginner)
3 SETS (EVERY 10:00)
12-10-8*
Calorie Row
Calorie Air Bike
*Female Calories: 10-8-6
-Rest Remainder of the Time-
(Score is Slowest Time)
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 Couch Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
TABATA, 8 SETS (4:00 Total)
:20 Max Push Ups
:10 Rest
Then Into…
TABATA, 8 SETS (4:00 Total)
:20 Max Ring Rows (easy)
:10 Rest
(No Measure)
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.
[Roll Over To V Sit 1 min]( video )
[Standing Quad Stretch 1 min/side]( 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.