Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3:00 minute machine (easy to moderate)
Workout Prep:
1 set
100m Run
100m Ski (OR Row OR 8/6 Calorie Air Bike)
100m Row
Workout (6 Rounds for time)
6 Sets @ hard effort:
200m Run
250/225m Ski (OR 15/12 Calorie Air Bike)
-rest 1 minute-
200m Run
250/225m Row
-rest 3 minutes between sets-
(Scored by time per set)
* Push the pace on run and machine. This is INTENSIVE work — should be close to max sustainable pacing
* Score per set includes the 1 minute rest in the middle.
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Posterior Hip Stretch