Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m Easy Row
200m Easy Run
200m Easy Ski
1 Round at workout pace
100m Row
100m Run
100m Ski
HYROX Extensive Intervals (Deload Week) (4 Rounds for time ↓ shorter is better)
3-4 Sets
500/450m Row @ RPE 6/10
800m Run @ RPE 3/10
500/450m Ski @ RPE 6/10
800m Run @ RPE 3/10
-rest 2 min between sets with active walk-
Score is time for each set, not counting the 2 minute walk.
Choose between 3 and 4 sets based on time available and athlete ability.
Cool Down (No Measure)
1:00 Foot Smash w/ Lacrosse Ball (each foot)
2:00 Hamstring Floss
Hamstring Floss