Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Machine
4 Inchworms
8 Box Step Ups
12 Air Squats
Workout Prep:
1 set:
4 Calorie Row
3 Burpee Box Get Overs (30/24)
2 Front Squats (115/80)
Workout (Time)
3 Rounds
30/24 Calorie Row
20 Burpee Box Get Overs (30/24)
10 Front Squats (115/80)
-rest 5 minutes-
3 Rounds
15/12 Calorie Row
10 Box Jumps (24/20)
5 Thrusters (115/80)
* If space or equipment is limited, sub 2×50/35 dumbbells as needed
(Scored by total time)
(KG conv: 52.5/35 barbell, 22.5/15 DBs)
Optional Pump (Checkmark)
3 sets:
15 Bench Press @ RPE 8-9/10
15 Dumbbell Bent Over Rows @ RPE 8-9/10
-rest 90 seconds between sets-
3 sets:
15 Barbell Bicep Curls @ RPE 8-9/10
15 Dumbbell French Press @ RPE 8-9/10
-rest 90 seconds between sets-
Double Dumbbell Bent Over Row
Barbell Bicep Curl
Dumbbell French Press
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Chest stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Chest Stretch
Couch Stretch