Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 – 3:00 minute machine
-into-
3 Sets
5 Inchworm to box step up
10 Air Squats
Workout Prep:
1 set
100m Row
5 Kettlebell Swings (53/35)
10m Burpee Broad Jumps
3 Dumbbell Front Squats (2×35/25)
3 Dumbbell Shoulder to Overhead (2×35/25)
(KG conv: 24/16 KB, 15/10 DBs)
Workout (4 Rounds for time)
4 sets (1 set every 10 minutes)
Odd Sets (at 0:00 and 20:00)
500/450m Row
30 Kettlebell Swings (53/35)
40m Burpee Broad Jump
500/425m Ski (OR Row OR 30/24 Calorie Bike)
Even sets: (at 10:00 and 30:00)
500/450m Row
30 Dumbbell Front Squats (2×35/25)
30 Dumbbell Shoulder to Overhead (2×35/25)
500/450m Ski (OR Row OR 30/24 Calorie Bike)
(KG conv: 24/16 KB, 15/10 DBs)
*Time cap each set = 8 minutes
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
Couch Stretch