Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Machine
5 Inchworms
10 Step Back Lunges
20m Farmers Carry (moderate)
1:00 Jog
Workout (Time)
For Total Time:
800m Run:
-straight into-
40 Dumbbell Squats (2×50/35)
30/24 Calorie Ski (OR Row)
20m Sled Push @ Hyrox division loading
-straight into-
400m Run @ faster than hyrox effort
-rest 4 minutes-
800m Run:
-straight into-
40 Dumbbell Farmers Carry Walking Lunge Steps (2×50/35)
30/24 Calorie Row
20m Sled Pull @ Hyrox division loading
-straight into-
400m Run @ faster than hyrox effort
-rest 4 minutes-
800m Run:
-straight into-
40 Hand Release Push-ups
30/24 Calorie Bike
100m Farmers Carry (2×50/35)
-straight into-
400m Run @ faster than hyrox effort
Scored by Total Time
Time Cap per set: 13:00
(KG conv: 22.5/15 DBs)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Foam Roll Glutes (each side)
1:00 Pigeon Pose (each side)
Pigeon Stretch