Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m Run
10 Air Squats
5 Inchworm Push Ups
5 Broad Jumps
– into –
2 Rounds
3 Burpee Broad Jumps
4 Calorie Row
5 Wall Balls
HYROX Mixed Workout (Deload Week) (Checkmark)
24 min EMOM
Min 1: 8- 10 Burpee Broad Jumps
Min 2: 10-15 Calorie Row
Min 3: 10-15 Wall Balls
Min 4: 45 sec Easy Run (recovery)
Score is completion
Hyrox Division Loading Chart
Cool Down (No Measure)
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