Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m Easy Run
10 Walking Lunges
10 Box Step-Ups
10 Banded Good Mornings
10 Ring Rows
– Into –
10 minutes to review/practice Sled Pull technique and build to workout weight.
HYROX Mixed Workout (Time)
For time:
1000m Run
50m Sandbag Walking Lunge @ HYROX load
800m Run
40m Sled Pull @ HYROX load
600m Run
30 Sandbag Box Step Ups (20in) @ HYROX load
400m Run
20m Sled Pull @ HYROX load
200m Run
(Score is Time)
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