Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 rounds (start easy and build to moderate)
1:00 Jog
1:00 Row
1:00 Ski
Workout Prep:
1 set:
30 second Run (OR machine) at workout pace
Workout (Checkmark)
Partner AMRAP 30 Minutes
400m Run (together)
500/450m Row (Split as desired)
500/450m Ski (Split as desired)
(Score is Rounds + Reps)
Individual Option
AMRAP 30 Minutes
400m Run
250/225m Row
250/225m Ski
(Score is Rounds + Reps)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Quad Smash
1:00 Alternating Calf Stretch
*Rest as needed between sides, movements and sets.
Quad Smash
Alternating Calf Stretch