Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Jog
1:00 Bike
1:00 Row
* Start easy and build to moderate each set
Workout (6 Rounds for time)
Every 7:00 x 6 Sets:
1. 1000m Run
2. 2000/1700m Bike Erg (or 60/48 Cal Air Bike)
3. 1000/850m Row
4. 1000m Run
5. 2000/1700m Bike Erg (or 60/48 Cal Air Bike)
6. 1000/850m Row
*Perform @ sustainable pace throughout – this should be between 6-7 RPE
(Score is Time per Set)
OPTIONAL Pump (Checkmark)
2-3 sets
8 Dumbbell Strict Press @ RPE 8/10
12 Double DB Standing Bent Over Row @ RPE 8/10
-rest 1-2 minutes b/t sets-
+
2-3 sets
24 Barbell Curl @ RPE 8/10
24 Barbell Skull Crusher @ RPE 8/10
-rest 1-2 minutes b/t sets-
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Foot Smash w/Lacrosse Ball (each leg)
2:00 Toe Touch Stretch
Toe Touch Stretch