Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 – 3:00 minute machine
-into-
3 Sets
5 Inchworm Push Ups
10 Step Back Lunges
5 Single Arm Dumbbell Deadlift (each side)
Workout Prep:
1 set
150m Row
10m Lunge @ moderate load
2 Devils Press @ moderate load
Workout (AMRAP – Reps)
2 Sets
5:00 AMRAP
600/540m Row @ slightly slower than game pace
30m DB Lunge @ moderate load
Max Devils Press @ moderate load in remaining time
-rest 3 minutes-
5:00 AMRAP
600/540m Ski @ slightly slower than game pace
60m Sled Push @ moderate load
Max Line Facing Burpees in remaining time
-rest 3 minutes-
(Score by Total Devils Press and Burpee Reps)
* Dumbbells can be held any way in the lunge.
Cool Down (No Measure)
3-5 minutes of easy cardio
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations