Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1 minute Easy Run, Ski, or Row
10 Banded Good Mornings
10 Bodyweight Lunges
10m Light Sled Push
Workout Prep:
2 sets
50m Row
5m Sled Push
50m Ski
5m Sandbag Lunge
50m Run
-rest 1:00 b/t sets-
HYROX Mixed Workout (AMRAP – Rounds & Reps)
Buy-in: 1000m Run
-into-
25 min AMRAP
20/15 Calorie Row
15m Sled Push @ HYROX load
20/15 Calorie Ski
25m Sandbag Walking Lunge @ HYROX load
-into-
Cash-out: 1000m Run
(Score is Rounds + Reps of the 25min AMRAP)
Hyrox Division Loading Chart: here
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch