Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 7 Minutes
1:00 Row
50ft Single Arm Farmers Carry (light/moderate) (each side)
6 Push Ups
8 Step Back Lunges
Workout Prep:
1 set
100m Row
25ft Farmers Carry (2×53/35)
4 Lunges with sandbag or dumbbell (70/50)
25ft Sled (335/225)
Workout (12 Rounds for reps)
6 Sets (1 set every 3 minutes)
Odd Sets (at 0:00, 6:00 and 12:00)
AMRAP 2 minutes
200/180m Row
-in remaining time-
Max Distance Farmers Carry (2×53/35)
Even Sets (at 3:00, 9:00 and 15:00)
AMRAP 2 minutes
200/180m Ski (OR Row)
-in remaining time-
Max Hand Release Push Ups
-rest 7 minutes after set 6-
6 Sets (1 set every 3 minutes)
Odd Sets (at 24:00, 30:00 and 36:00)
AMRAP 2 minutes
200/180m Row
-in remaining time-
Max Distance Walking Lunge with Sandbag OR Dumbbell (70/50)
Even Sets (at 27:00, 33:00 and 39:00)
AMRAP 2 minutes
200/180m Ski (OR Row)
-in remaining time-
Max Distance Sled Push (270/225)
(Score is total distance/reps per set. For distance, every 25 feet = 1 rep)
(KG conv: 24/16 Kettlebell, 32.5/22.5 Lunge, 125/100 Sled)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Chest Stretch
Couch Stretch