Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Ski (OR Row)
10 Step back lunges
10m Empty sled drag (OR 5 Single Dumbbell Rows (each side))
1:00 Jog
Workout Prep:
1 set
100m Ski (OR Row)
5m Walking Lunge
5m Sled Push @ hyrox division loading
5m Hand Over Hand Sled Drag @ Hyrox division loading
100m Run
Workout (4 Rounds for time)
4 Sets:
Odd sets (sets 1 & 3)
500/450m Ski
40m Walking Lunge @ Hyrox division loading
20m Sled Push @ Hyrox division loading
1000m Run
-rest 3 minutes between sets-
Even:
500/450m Row
30 Wall Balls @ Hyrox division loading
20m Hand Over Hand Sled Drag @ Hyrox division loading
1000m Run
-rest 3 minutes between sets–
(Scored by Time per Set)
Time Cap per set: 10:00
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Foam Roll Glutes
1:00 Pigeon Pose
*Rest as needed between movements and sets.
Pigeon Stretch