Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
Warm Up
2 Rounds
1:00 Jog
1:00 Bike
*Start easy and build to moderate each set
Workout (Checkmark)
800m Run @ moderate/hard effort
100m easy walk or 2min easy bike
4min Bike @ moderate/hard effort
100m easy walk or 2min easy bike
600m Run @ moderate/hard effort
100m easy walk or 2min easy bike
3min Bike @ moderate/hard effort
100m easy walk or 2min easy bike
400m Run @ hard effort
100m easy walk or 2min easy bike
2min Bike @ hard effort
100m easy walk or 2min easy bike
200m Run @ very hard effort
100m easy walk or 2min easy bike
1min Bike @ very hard effort
100m easy walk or 2min easy bike
-into-
Remaining Time:
Run or Bike @ very easy recovery pace (5–20 minutes depending on time)
(Score by Completion)
Cool Down (No Measure)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch