Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 7 Minutes
200m Jog
10 step back lunges
10 air squats
5 Push Ups
Workout Prep:
1 set:
10m Sandbag Walking Lunge @ hyrox division loading
1000m Run
4 Thrusters (45/35)
Workout (Time)
3 Rounds for Time
40m Sandbag Walking Lunge @ hyrox division loading
400m Run
40 Thrusters (45/35)
400m Run
(Score is Time)
Optional Pump (Checkmark)
2-3 sets:
AMRAP-1 each movement (leave 1 rep in reserve):
Dumbbell Curl
-rest 30 seconds-
Deficit Push Ups
-rest 30 seconds-
Banded Curls
-rest 30 seconds-
Lying Dumbbell Skull-Crusher
-rest 2 minutes b/t sets-
Double Dumbbell Curl
Deficit Push Ups
Banded Bicep Curls
Double Dumbbell Skull Crusher
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides, movements and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch