Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 7 Minutes
1:00 Bike (OR Jog)
50ft Single Arm Farmers Carry (light/moderate) (each side)
10 Step Back Lunges
10 Box Step Ups
Workout Prep:
1 set
5/4 Calorie Air Bike (OR 100m Jog)
5m Sled Push (335/225)
4 Lunges with Sandbag (70/50)
25ft Farmers Carry (2×53/35)
2 Sand Bag Box Step Ups (20 inches) (70/50)
Workout (3 Rounds for time)
3 sets
15/12 Calorie Air Bike (OR 200m Run)
15m Sled Push (335/225)
20 Sand Bag Walking Lunge Steps (2×53/35)
-rest 1 minute-
15/12 Calorie Air Bike (OR 200m Run)
50m Farmers Carry (2×53/35)
20 Kettlebell Box Step Ups (20 inches) (2×53/35)
-rest 3 minutes b/t sets-
(Score is Time per Set, including the 1 minute rest)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Foam Roll (each side)
2:00 Couch Stretch (each leg)
Couch Stretch