Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
Hinshaw Run Warm Up
Workout Prep:
250m Ski @ smooth-aerobic effort
250m Row @ smooth-aerobic effort
Workout (4 Rounds for distance)
AMRAP 3 min
500/450m Row
Max distance Run in remaining time
-rest 2 min-
AMRAP 4 min
500/450m Ski
Max distance Run in remaining time
-rest 2 min-
AMRAP 5 min
500/450m Row
Max distance Run in remaining time
-rest 2 min-
AMRAP 6 min
500/450m Ski
Max distance Run in remaining time
(Scored by meters per set)
Optional: 15-20 min recovery run (very easy pace), as time allows
Optional Pump (Checkmark)
2-3 sets:
Go to 1 rep before failure (i.e. 1 rep in reserve) for each movement
Seated Double Dumbbell Rotational Curl
-rest 30 seconds-
Banded Overhead Tricep Extension
-rest 30 seconds-
Single Arm Dumbbell Concentration Curl – Right Arm
Single Arm Dumbbell Concentration Curl – Left Arm
-rest 30 seconds-
Lying Dumbbell Skull Crusher
-rest 2 minutes between sets-
*Use a load you can do at least 10 unbroken for each movement to start
*Log weights in notes
Dumbbell Rotational Curl seated on bench
Banded Overhead Tricep Extension
Concentration Curl
Double Dumbbell Skull Crusher
Cool Down (No Measure)
3-5 minutes of easy cardio
1:00 Foot Smash w/Lacrosse Ball (each leg)
2:00 Toe Touch Stretch
Lacrosse Ball Foot Smash
Toe Touch Stretch