Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
30-second Row (light)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Reverse Lunges
Into…
2 ROUNDS
10 Wall Ball Thrusters (Light Ball)
10 Pike Shoulder Taps
20 Banded Pull-Aparts
100m Moderate Row
Workout
WORKOUT (Time)
FREEDOM (RX)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
15 Wall Balls (20/14)
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)
(KG conv: 9/6)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)
(KG conv: 9/6)
LIBERTY (Beginner)
3 ROUNDS FOR TIME:
20 Single Dumbbell Thrusters (light)
12/10 Calorie Row
5 Inchworms
Immediately Into…
3 ROUNDS FOR TIME
10 Single Dumbbell Thrusters (light)
10/8 Calorie Row
3 Inchworms
(Scored by Total Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Couch Stretch
Optional Accessory (Time)
FOR TIME
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.
Front Rack Sandbag Hold
Double Dumbbell Front Hold
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.