Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 5 Minutes
1:00 Bike OR Jog
5 Wall Ball Thurster
10 Step Back Lunges
20m Single Arm Farmers Carry (each side)
Workout Prep:
1 set
100m Run
2 Burpee Broad Jump
3 Wall ball
4 Sandbag Lunges
Workout (AMRAP – Rounds and Reps)
Partner Workout
Buy-In: 1,000 meter Run (together)
-straight into-
AMRAP 30 minutes:
10 Burpee Broad Jumps
20 Wall Balls (@ hyrox division loading and height)
30/24 calorie Row (OR any machine)
40 Sandbag Lunges (@ hyrox division loading)
50 Sit-Ups (OR 30 GHDs)
60m Farmer’s Carry (@ hyrox division loading)
-at 30 minute mark-
Cash-Out: 1,000 meter Run (together)
*Run together. Split all other movements as desired.
(Score is the AMRAP. Note final run time in the comments)
Individual Option
Buy-In: 1,000 meter Run
-straight into-
AMRAP 30 minutes:
5 Burpee Broad Jumps
10 Wall Balls (@ hyrox division loading and height)
15/12 calorie Row
20 Sandbag Lunges (hyrox division loading)
25 Sit-Ups (OR 15 GHDs)
30m Farmer’s Carry (@ hyrox division loading
-at 30 minute mark-
Cash-Out: 1,000 meter Run
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Toe Elevated Knee Over Toe Stretch
Elbow to Floor Stretch