Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
100m Easy Run
5 Air Squats (pause in bottom)
5 Wall Ball Thrusters (light)
5 Sandbag Deadlifts (or empty bar RDLs)
* Start with light deadlifts and gradually increase towards workout weight
Workout Prep:
1 Set
100m Run
5 Wall Balls
3 Sandbag Cleans (or 2 Power Cleans) at workout load
Workout (AMRAP – Reps)
10 Sets (1 set every 4 minutes)
Odd Sets (at 0:00, 8:00, 16:00, 24:00 and 32:00)
AMRAP 2 Minutes
200m run
Max Wall Balls (20/14) in remaining time
-rest 2 minutes between sets-
Even Sets (at 4:00, 12:00, 20:00, 28:00 and 36:00)
AMRAP 2 Minutes
200m Run
Max Sandbag Cleans (100/70) in remaining time
-rest 2 minutes between sets-
(Scored by Total Reps of the wall balls and cleans
*Sub Power Cleans at 135/95 as needed.
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
:30 Lacrosse Ball Lower Back
:30 Scorpion
*Rest as needed between movements and sets.
Scorpion Stretch