Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Workout Definition
400m Easy Run (review the run route)
Then immediately into…
2-3 SETS (time depending)
5 Push-Up to Down Dog (pedal calves in Down Dog)
5 Beat Swings
5 Hanging Knee Raises
10 Banded Pull-Aparts
Workout
WORKOUT (Time)
FREEDOM (RX)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
20 Synchro Toes to Bar
40 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
INDEPENDENCE (Intermediate)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
15 Synchro Toes to Bar
30 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
LIBERTY (Beginner)
IN TEAMS OF 2
4 ROUNDS FOR TIME
200m Run (together)
15 Synchro Hanging Knee Raises
30 Dumbbell Bench Press (light)*
*Run & Knee Raise Complete together. Split DB Bench as needed.
(Scored by 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 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
(No Measure)
90/90 Rotation
Optional Accessory (Checkmark)
3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between Sets-
(No Measure)
Leaning Lateral Raises
Seated DB Reverse Fly
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 )
[Lat 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.