Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 7 Minutes
1:00 Row (OR Ski)
10 Russian Kettlebell Swings (moderate)
15m empty sled push (OR 5 Single Leg Glute Bridges (each side))
Workout Prep:
1 set
100m Run
5m Sled Push @ hyrox division loading
5 Kettle Bell Swings (70/53)
100m Row OR Ski
Workout (3 Rounds for time)
3 sets:
200m Run
25 Lateral burpee over Kettlebell
300/275m Row (OR Ski)
40 Kettlebell Swings (53/35)
300/275m Ski (OR Row)
25 Goblet Squats (53/35)
200m Run
-rest 2 minutes between sets-
(Scored by Time per Set)
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