Mayhem Affiliate – Endurance – Fri, Jul 3

Crossfit Lillington – Mayhem Affiliate – Endurance

Warm-up (No Measure)

Movement Prep/Activation:

AMRAP 5 Minutes

1:00 Bike OR Jog

20m Single Arm Farmers Carry (each side)

10 Step Back Lunges

5 Wall Ball Thursters

Workout Prep:

1 set

100m Run

2 Burpee Broad Jumps

4 Sandbag Lunges

3 Wall Balls

Workout (Time)

“Speed Hyrox”

For Time:

300m Run

300m Ski

300m Run

20m Sled Push @ hyrox division loading

300m Run

20m Hand over hand Sled Drag (w/ rope if possible) @ hyrox division loading

300m Run

30m Burpee Broad Jumps

300m Run

300m Row

300m Run

100m Farmers Carry @ hyrox division loading

300m Run

30m Sandbag Lunge @ hyrox division loading

300m Run

30 Wall Balls @ hyrox division loading

(Score is Time)

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)

1:00 Quad Foam Roll (each side)

*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch

Elbow to Floor Stretch