Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
0:30 Air Bike
6 Alternating DB Hang Power Snatches (light)
3 Burpee Broad Jumps
25ft Farmer Carry (light-moderate)
25ft Sled Push (light)
Workout Prep:
2 Rounds
:20 Bike
4 Alternating DB Snatch
25ft Sled Push
*Build to workout weight and intensity
Workout (Checkmark)
40 minute Partner EMOM
8 Rounds:
Minute 1: Max Alternating Dumbbell Power Snatch (50/35)
Minute 2: Max Calorie Air Bike
Minute 3: Max Distance Burpee Broad Jump
Minute 4: Max Distance Farmer’s carry (pick a load heavier than hyrox division loading)
Minute 5: Max Distance Sled Push at hyrox division loading PLUS an additional 45#.
*Partners share the work in each station, switching any time.
(Scored by completion)
Individual Option:
30 seconds on, 30 seconds off in each station.
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