Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 Jog
2:00 Row
-into-
2 Sets
5 Inchworm into vertical jump
10 Step back lunges
10 Air Squats
Workout Prep:
1 set
100m Row
3 Burpee Broad Jumps
3 Sandbag Walking Lunge Steps
5m Sled Push
5 Unbroken Wall Balls
Workout (4 Rounds for reps)
4 Sets (1 set every 12 minutes)
Odd sets (at 0:00 and 24:00 min)
AMRAP 8 Minutes
400m Run
500/450m Row
-in remainder of time-
max rounds of:
6 Burpee Broad Jumps
8 Sandbag Walking Lunge Steps @ Hyrox division loading
*Sub any object needed to use same load for sandbag
Even sets (at 12:00 and 36:00)
AMRAP 8 Minutes
400m Run
500/450m Ski
-in remainder of time-
max rounds of:
10m Sled Push @ Hyrox division loading
15 Unbroken Wall Balls @ Hyrox division loading
(Scored by Reps Per Set. Every 50m = 1 rep)
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