Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS — :45 WORK / :15 TRANSITION
MIN 1 → Easy Row
MIN 2 → Light DB Single Arm Farmer’s Carry
MIN 3 → Light DB Single Arm Front Rack Carry
MIN 4 → Single DB Single Arm Overhead Carry
*Switch arms every 25ft; light/moderate
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25′ DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
INDEPENDENCE (Intermediate)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25′ DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
LIBERTY (Beginner)
6 ROUNDS
3:00 ON / 1:30 OFF
400/350m Row
Max Reps of 25′ DB Carry (light)
(Score is Total Reps)
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
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 Forearm Stretch (each)
1:00 Lacrosse Hands (each)
1:00 Foam Roll Hamstrings (each)
(No Measure)
Optional Accessory (No Measure)
3 SETS
:30-1:00 Plank Hold (elbows)
10 Dumbbell Spanish Squats @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Spanish Squat
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.
[Overhead Activation 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.