Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds (build in weight)
1:00 Row/Ski (switch each round)
10m Front Rack Carry
6 Renegade Rows
6 Box Step Ups
Workout Prep:
1 set (at workout weight)
100m Row
10m Front Rack Carry
4 Box Jumps
2 Single Arm Dumbbell Devils Press
4 Dumbbell Push Press
100m Ski
Workout (4 Rounds for reps)
AMRAP 5 Minutes
150/125m Row
30m Front Rack Carry (2×50/35)
8 Renagade Rows (2×50/35)
-rest 5 minutes-
AMRAP 5 Minutes
150/125m Ski
10 Dumbbell Bench Press (2×50/35)
8 Box Jumps (24/20) (with step down)
-rest 5 minutes-
AMRAP 5 Minutes
150/125m Row
6 Single Arm Dumbbell Devils Press (1×50/35)
10 Dumbbell Push Press (2×50/35)
-rest 5 minutes-
AMRAP 5 Minutes
150/125m Ski
20 Jumping Lunges
15 Abmat Sit Ups
(Scored by Reps Per Set)
* Every 25m row/ski counts as one rep
KG conv: 22.5/15 DBs
Optional Pump (Checkmark)
2-3 sets:
AMRAP-1 each movement (meaning leave 1 rep in reserve)
Seated Double Dumbbell Zottman Curls
-rest 30 seconds-
Banded Overhead Tricep Ext
-rest 30 seconds-
Dumbbell 1-arm Concentration Curl
-rest 30 seconds-
Lying Dumbbell Skull-crusher
-rest 2 minutes b/t sets-
Zottman Curls
Banded Overhead Tricep Extensions
Dumbbell Concentration Curl
Double DB Skull Crushers
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest stretch
1:00 Lacrosse ball upper trap
*Rest as needed between sides, movements and sets.
Chest Stretch