Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 – 3:00 minute Jog
-into-
3 Sets
5 Inchworms
10 Air Squats
Workout Prep:
1 set
100m Run
5 Row Facing Burpees
5 Wall Balls (20/14)
Workout (4 Rounds for reps)
4 Sets (1 set every 8 minutes)
Odd Sets (at 0:00 and 16:00)
AMRAP 4 Minutes
400m Run
-in remaining time-
Max Row Facing Burpees
-rest 4 minutes-
Even Sets: (at 8:00 and 24:00)
30/24 Calorie Air Bike
-in remaining time-
Max Wall Ball (20/14)
-rest 4 minutes-
(Score is total reps of burpees/wall balls in each set)
(KG conv: 9/6 Wall Ball)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations (each side)
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Seated External Rotations
Posterior Hip Stretch