Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Jog
1:00 Bike
1:00 Row
*Start easy and build to moderate each set
Workout Prep:
1 set:
100m Run
10 Calorie Air Bike
100m Row or Ski
Workout (8 Rounds for time ↓ shorter is better)
8 Sets (1 set every 4:00)
Odd Sets (at 0:00, 8:00, 16:00, and 24:00)
200m Run
20/16 Calorie Air Bike
Even Sets (at 4:00, 12:00, 20:00, and 28:00)
200m Run
250/225m Row or Ski
(Score is Time per Set)
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)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch