Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
2:00 Jog
2:00 Row
*Start easy and build to moderate each set
Workout (4 Rounds for time)
4 Sets
Odd Sets (1 & 3)
400m Run
40/32 Calorie Air Bike (or Bike Erg)
400m Run
Rest 2:00
Even Sets (2 & 4)
20/16 Calorie Air Bike (or Bike Erg)
800m Run
20/16 Calorie Air Bike (or Bike Erg)
Rest 2:00
(Scored by Time per Set)
* The goal is to perform these at a sustainable pace – this should be “aerobic base” training and you should have something left in the tank
Optional Pump (Checkmark)
3 sets:
Big Sets of Chin Ups (Go to 1 rep before failure (i.e. 1 rep in reserve))
Big Sets of Push Ups (OR Dumbbell bench Press) (Go to 1 rep before failure (i.e. 1 rep in reserve))
-rest 1-2 minutes between sets-
3 sets:
12 Dumbbell Bent Over Row @ RPE 8/10
12 Single Arm Dumbbell French Press @ RPE 8/10
-rest 1-2 minutes between sets-
Double Dumbbell Bent Over Row
Single Arm Standing Tricep DB French Press
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Pigeon Pose (each side)
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Pigeon Stretch
Couch Stretch