Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2-3 Sets
1:00 Run
5 Up down into box step up
5 Single Arm Dumbbell Clean (light)
5 Single Arm Hang Dumbbell Snatch (light)
Workout Prep:
1 set
100m Run
2 Burpee Broad Jumps
2 Dumbbell Power Cleans
4 Dumbbell Snatch
Workout (AMRAP – Rounds and Reps)
Partner AMRAP 45:00
500m Run
40 Reps of the movement listed below. The movement changes every 15:00.
Movements:
0:00–15:00: Burpee Box Jump Overs (must step down)
15:00–30:00: DB Power Cleans (2×50/35)
30:00–45:00: Alternating DB Power Snatch (50/35)
Run together. All other work is split as desired.
At each 15:00 mark, switch movements and continue where you are in the round.
(Scored by Rounds + Reps)
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 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch