Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
250m Row or Ski (alternate)
5 Inchworm Push-ups
10 Lunges
10 Glute Bridges
10 Bird Dogs (5/side)
-rest 1 min b/t sets-
Into…
Review of Sled Push and Sled Pull technique. Followed by 10 minutes to practice and build up to workout weight.
HYROX Mixed Intensive Intervals (6 Rounds for distance)
6 sets (1 set every 4 min)
Odd Sets (@ 0:00, 8:00, 16:00)
AMRAP 2 min
200/180m Row
Max distance Sled Pull in remaining time
Even Sets (@ 4:00, 12:00, 20:00)
AMRAP 2 min
200/180m Ski
Max distance Sled Push in remaining time
(Score is Distance per set)
Hyrox Division Loading Chart
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Chest Stretch
1:00 Couch Stretch
*Rest as needed
Chest Stretch
Couch Stretch