Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
30 sec Easy Jog
10 Air Squats
10 Alternating Reverse Lunges
5 Inchworms
10 Birddogs
-into-
6 min EMOM
Min 1: 30 sec Row (increase effort second round)
Min 2: 30 sec Ski (increase effort second round)
Min 3: 30 sec Run (increase effort second round)
HYROX Cyclical Intensive Intervals (4 Rounds for distance)
4 min Max distance Row
-rest 4 min-
4 min Max distance Ski
-rest 4 min-
4 min Max distance Bike
-rest 4 min-
4 min Max distance Row
(Score is meters each set)
* Strong, honest effort each set. RPE 7-9
Cool Down (No Measure)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch