Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2-3 Sets
1:00 Run
25ft Sled Pull (start empty and add load each round)
5 Up Downs
10 Air Squats
10 Step Back Lunges
Workout Prep:
1 set
100m Run
100m Ski
3 Burpee Box Jump Overs
6 Air Squat
10m Sled Pull (225/175)
Workout (4 Rounds for time)
Partner Workout
4 Sets:
Odd Sets (Sets 1 and 3)
400m Partner Run
30m Sled Pull (225/175) (split as desired)
500/450m Ski (split as desired)
30 Burpee Box Jump Over (24/20) (split as desired)
400m Partner Run
-Rest 2 minutes between sets-
Even Sets: (Sets 2 and 4)
400m Partner Run
80m Lunge (split as desired)
500/450m Row (split as desired)
80 Air Squats (split as desired)
400m Partner Run
-Rest 2 minutes between sets-
(Score is Time per set)
(KG conv: 100/80 Sled)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch