Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
7:00 EMOM
MIN 1 → Easy-Moderate Machine
MIN 2 → 5 Up Downs + 10 Sit Ups
MIN 3 → Easy-Moderate Machine
MIN 4 → 5 Up Downs + 10 Alternating V Ups
MIN 5 → Easy-Moderate Machine
MIN 6 → 5 Up Downs + 5 GHDs to Parallel
MIN 7 → Easy-Moderate Machine
WORKOUT (Time)
FREEDOM (RX+)
5 ROUNDS FOR TIME
20 GHDs
20 Burpees
(Score is Time)
INDEPENDENCE (Rx)
5 ROUNDS FOR TIME
20 V-Ups
15 Burpees
(Score is Time)
LIBERTY (Sx)
5 ROUNDS FOR TIME
15 Sit Ups
10 Up Downs
(Score is Time)
Workout
Strength/Accessory
Bench Press
5 SETS (Post-Workout)
10 Bench Press
*Start Moderate and build to Moderate-Heavy
(Scored by Heaviest Set)
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 Couch Stretch (each)
2:00 Cobra Stretch
(No Measure)
Couch Stretch
Cobra Stretch
Optional Accessory (No Measure)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pulls
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 )
[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.