Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
200m Easy Run
25ft High Knees
25ft Butt Kicks
10 Walking Hip Openers (5/side)
10 Walking Lunges
5 Push-Up to Down Dog (pedal calves in down dog)
5 Strict Pull-Ups or Ring Rows
Then Into…
Rope Climb Skill
2 Rope Climbs (or appropriate scaling option)
* Focus on efficient footwork and using the legs, not pulling yourself up with the arms.
Workout
WORKOUT (Time)
FREEDOM (RX+)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
400m Run (Together)
50 Push-Ups (Split)
6 Rope Climbs (Split)
(Score is Time)
INDEPENDENCE (Rx)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
400m Run (Together)
40 Push-Ups (Split)
4 Rope Climbs (or 20 Strict Pull Ups) (Split)
(Score is Time)
LIBERTY (Scaled)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
200m Run (Together)
30 Knee Push-Ups (Split)
4 Zombie Rope Climbs (or 20 Banded Strict Pull Ups) (Split)
(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 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Chest Stretch
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(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.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[PNF Shoulder Internal Rotation 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.