Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2-3 Rounds
1:00 Row OR Ski
10 Air Squats
5 Up Downs
10 Step back Lunges
Workout Prep
5 Wall Ball (@ hyrox division loading and height)
4 Bar Facing Burpees
10m Sand Bag Walking Lunge
Workout (Time)
Partner Workout:
Buy in: 150/120 Calorie Ski AND Row (one partner on each machine)
-when both are done; straight into-
150 Wall Balls (@ hyrox division loading and height) (shared)
80 Burpee Over Sandbag (shared)
800m Run (together)
80 Burpee Over Sandbag (shared)
200m Sand Bag Walking Lunge (@ hyrox division loading and height) (shared)
Cash out: 150/120 Calorie Ski AND Row (partners must switch the machine from the buy-in)
(Score by Time)
* For the Buy-in, partners work on opposite machines at the same time and complete the entire 150/120 calories. They do the same for the cash-out, using the opposite machine.
Cool Down (No Measure)
2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.
Posterior Hip Stretch
Wall Thoracic Rotations