Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
0:30 Bike
0:30 Row
10 step back lunges
10m Farmers Carry (moderate)
Workout Prep:
15 second Max Sled Push at hyrox division loading
15 second Max Calorie Bike (OR Machine)
15 second Max Farmers Carry @ hyrox division loading
15 second Max Calorie Row
Workout (7 Rounds for reps)
7 Rounds (rounds start every 5 minutes):
40 second Max Sled Push at hyrox division loading
-rest 20 seconds-
40 second Max Calorie Bike (OR Machine)
-rest 20 seconds-
40 second Max Farmers Carry @ hyrox division loading
-rest 20 seconds-
40 second Max Calorie Row
-rest 1 minute 20 seconds-
(Score is Reps per Round)
* Every 10m Sled/Carry = 1 rep
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Frog Stretch
Forearm Smash