Mayhem Affiliate – Endurance – Wed, Aug 12

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 minute cardio of choice, easy pace

Line drills: straight leg kicks, high knees, butt kicks, hip openers, etc

-into-

2 rounds

20 sec Run @ moderate effort

-rest 20 sec-

20 sec Row @ moderate effort

-rest 20 sec-

20 sec Ski @ moderate effort

-rest 60 sec-

*Ramp up slightly faster on second round

HYROX Mixed Intensive Intervals (Time)

For Time

150m Run

150/135m Row

150/135m Ski

-rest 2:00-

200m Run

200/180m Row

200/180m Ski

-rest 2:30-

300m Run

300/270m Row

300/270m Ski

-rest 3:00-

400m Run

400/360m Row

400/360m Ski