Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Machine or Run
4 Inchworms
8 Glute Bridges
12 Air Squats
Workout Prep:
2 sets (build to workout weight)
4 Calorie Bike
3 Dumbbell Front Squats
2 Lateral Burpee Over Dumbbells
Workout (6 Rounds for reps)
6 Sets:
3 Minute AMRAP
20/16 calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
Max Lateral Burpee Over Dumbbells
-rest 2 min between sets-
(Scored by Reps per Set)
(KG conv: 22.5/15)
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