Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
0:30 Jog
0:30 Machine
5 Wall Ball Thrusters (light)
5 Up Downs
10 Banded Good Mornings
Workout Prep:
100m Run
5 Wall Balls
2 Power Cleans (at workout load)
Workout (Time ↓ Shorter is Better)
Teams of 2
Buy In: 100 Burpees (split)
3 rounds each (I go, you go):
10 Sandbag Cleans (100/70)
15/12 Calorie Ski
20 yd Sled Push (5×45/4×45)
Buy Out: 100 Wall balls (20/14) (split)
(Scored by Total Time)
(KG conv: 45/32.5 Sandbag, 5×20/4×20 Sled, 9/6 Wall Ball)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Pigeon Pose
1:00 1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides, movements and sets.
Pigeon Stretch
Elbow to Floor Stretch