Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Bike OR Jog
5 Inchworm into 5 Push ups
10 Air Squats
10 Good Morning
5 Box Step Ups (each side)
Workout Prep:
1 set
100m Run
3 Double Dumbbell deadlifts (50s/35s)
2 Dumbbell Snatch (50/35)
2 Double Dumbbell Squats (50s/35s)
2 Double Dumbbell shoulder to overhead (50s/35s)
2 Box Step-ups (50s/35s)(20)
1 Dummbell Devils Press (50s/35s)
Workout (Time)
Partner Workout: (split the run and all reps as desired)
1 mile run
-straight into-
100 Double Dumbbell Deadlifts (50s/35s)
80 Alternating Dumbbell Snatch (50/35)
60 Double Dumbbell Squats (50s/35s)
40 Double Dumbbell Shoulder to Overhead (50s/35s)
20 Box Step-ups (50s/35s)(20)
10 Dumbbell Devils Press (50s/35s)
-straight into-
1 mile run
(Score is Time)
(KG conv: 22.5/15)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion to downward dog
1:00 Lacrosse ball upper trap
*Rest as needed between sides, movements and sets.
Scorpion Stretch
Downward Dog