Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 rounds (start easy and build to moderate)
1:00 Row
1:00 Run
1:00 Ski
Workout Prep:
1 set:
30 second Row (OR othe station) at workout pace
Workout (4 Rounds for distance)
4 sets for max distance:
2 minute Row
2 minute Run
2 minute Ski
2 minute Run
-rest 2 minutes b/t sets-
(Score is total distance per set)
Optional Pump (Checkmark)
3 Rounds
10 Single Arm Dumbbell Shoulder Press @ RPE 8/10 (each side)
15 Single Arm Dumbbell Bent Over Rows @ RPE 8/10 (each side)
20+ Banded Curls @ RPE 8/10
20+ Banded Tricep Extensions @ RPE 8/10
-Rest 45–60 Seconds between sets-
Single Arm Seated Dumbbell Strict Press
3 Point Single Dumbbell Row
Banded Bicep Curls
Banded Tricep Extensions
Cool Down (No Measure)
2 Sets
1:00 Alternating Calf Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Forearm Smash