Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
Partner 1: Bike
Partner 2: 5 Inchworm Push Ups + 10 PVC Good Mornings
(Switch)
Then Into…
2 ROUNDS
Partner 1: Bike
Partner 2: 5 Sit Ups (GHD in round 2) + 5 Burpees
(Switch)
Workout
WORKOUT (Time)
FREEDOM (RX+)
IN TEAMS OF 2
PARTNER 1 – 250/200 Calorie Air Bike
PARTNER 2 – 8 SETS (Each)
15 GHDs
10 Lateral Burpee Over Bar
5 Power Snatch (155/105)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is Time)
KG: 70/47.5
INDEPENDENCE (Rx)
IN TEAMS OF 2
PARTNER 1 – 250/200 Calorie Air Bike
PARTNER 2 – 8 SETS (Each)
12 GHDs (or 15 V-Ups)
8 Lateral Burpee Over Bar
5 Power Snatch (135/95)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is Time)
KG: 60/42.5
LIBERTY (Scaled)
IN TEAMS OF 2
PARTNER 1 – 175/125 Calorie Air Bike
PARTNER 2 – 8 SETS (Each)
15 Sit Ups
8 Up Downs Over Dumbbell
10 Alternating Dumbbell Snatch (light)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is 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
1:00 Couch Stretch (each)
1:00 Breakdancer Stretch (each)
1:00 Wall Assisted Shoulder Opener (each)
(No Measure)
Couch Stretch
Breakdancer Stretch
Wall Assisted Shoulder Opener
Optional Accessory (Checkmark)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Face Pull
Banded Tricep Extension
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.
[Good Morning 1 min]( video )
[Active Bridge Reach 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.