Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Easy Row (switch every :30 w/ a partner)
Then Into…
2 ROUNDS
20 Alternating Leg Swings (10 reps each leg)
15 Glute Bridges
10 Trunk Twists
15 Air Squats
10 Alt. Arm Crosses
Then Into…
2 ROUNDS (w/ a partner, alternate stations)
:30 Row
:30 Plank Hold
Workout
September Monthly Challenge (Time)
FREEDOM and INDEPENDENCE (RX)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).
LIBERTY (Scaled)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).
Retest from September 9, 2026
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)
Gym. Pull Options…
Rx+ – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
RX – Chest to Bar, Strict Pull-Up, or Pull-Up
Scaled – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
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
1:00 Couch Stretch (each)
2:00 Active Frog Stretch
(No Measure)
Couch Stretch
Active Frog Stretch
Optional Accessory (No Measure)
3 SETS
10 Evil Wheel
15 V-Ups
-Rest 1:00 b/t Sets-
(No Measure)
Evil Wheel
Perform using Wheel or Loaded Barbell
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 )
[Good Morning 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.