Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 rounds (start easy and build to moderate)
1:00 Jog
1:00 Ski (OR Row)
1:00 Bike
Workout Prep:
1 set:
30 second Run (OR machine) at workout pace
Workout (Checkmark)
12 Sets (9 minutes):
30 second Run @ mile pace (RPE 8-9/10)
15 second walk @ brisk pace
-rest until minute 10:00-
12 Sets (9 minutes):
30 second Ski OR Row @ 2k pace (RPE 8-9/10)
15 second rest
-rest until minute 20:00-
12 Sets (9 minutes):
30 sec Bike @ 10 minute PR pace (RPE 8-9/10)
15 second rest
(Scored by Completion)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Quad Smash
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch