Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
3 Sets
200m Run
200m Row
-rest 30 sec b/t sets-
* Gradually build in pace
HYROX Intensive Mixed Intervals (4 Rounds for distance)
EMOM 8 min for 3-4 sets
Min 1: 30 sec Run @ faster than race pace
Min 2: 30 sec Row @ faster than race pace
-rest 3:00 between EMOMs
(Score is total distance for each EMOM: run + row)
Choose between 3 and 4 sets depending on time available and athlete ability.
Cool Down (Checkmark)
1:00 Foot Smash w/ Lacrosse Ball (each foot)
2:00 Hamstring Floss
Hamstring Floss