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 (Time)
“Mini Hyrox”
Teams of 2
300m Run (together)
300m Ski
300m Run (together)
20m Sled Push @ hyrox division loading
300m Run (together)
20m Sled Pull @ hyrox division loading
300m Run (together)
30m Burpee Broad Jumps
300m Run (together)
300m Row
300m Run (together)
100m Farmers Carry @ hyrox division loading
300m Run (together)
30m Sandbag Lunge @ hyrox division loading
300m Run (together)
30 Wall Balls @ hyrox division loading
*Run together AND Split all reps as desired.
(Scored by Time)
.
Individual Option
For Time:
300m Run
150m Ski
300m Run
10m Sled Push @ hyrox division loading
300m Run
10m Sled Pull @ hyrox division loading
300m Run
15m Burpee Broad Jumps
300m Run
150m Row
300m Run
50m Farmers Carry @ hyrox division loading
300m Run
15m Sandbag Lunge @ hyrox division loading
300m Run
15 Wall Balls @ hyrox division loading
Cool Down (No Measure)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
1:00 Quad Foam Roll (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch