Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
30 sec Easy Jog
10 Air Squats
10 Alternating Reverse Lunges
5 Inchworm Push Ups
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 (6 Rounds for distance)
6 Sets, 1 set every 5:00
Odd Sets (1, 3, 5)
3:00 AMRAP
300m Run
Max Distance Row in Remaining Time
Even Sets (2, 4, 6)
3:00 AMRAP
300m Run
Max Distance Ski in Remaining Time
Rest 2:00 between sets
(Score is Distance in the Row/Ski per Set)
Intended Workout RPE: 5-7
Short, hard efforts near or above threshold. This builds the top end of your engine.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch