Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Machine
5 Inchworm Push-ups
5 single arm Dumbbell Deadlifts (each side) (light)
3 Broad Jumps
Workout Prep:
1 set:
100m machine
2 Burpee Over Dumbbell
3 Box Jumps
4 Alternating DB Snatch
Workout (Checkmark)
10 Minute EMOM
Odd minutes – 200m Run (or distance possible in 50-55 seconds)
Even minutes- Max Lateral Burpee Over Dumbbell
-rest 3 minutes-
10 Minute EMOM
Odd minutes – Max Distance Ski (OR Bike)
Even minutes – Max Box Jump Overs (24/20)
-rest 3 minutes-
10 Minute EMOM
Odd minutes – Max Distance Row
Even minutes – Max Dumbbell Box Step Over (24/20) (50/35)
-rest 3 minutes-
10 Minute EMOM
Odd minutes – 200m Run (or distance possible in 50-55 seconds)
Even minutes – Max Alternating DB Power Snatch (50/35)
(KG conv: 22.5/15)
** Score is completion so that you can stay focused on working hard within each minute.
Cool Down (No Measure)
3-5 minutes of easy cardio
2:00 Quad Smash
2:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Quad Smash
Couch Stretch