Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
AMRAP8
1 minute cardio of choice, easy
10 Roll and Reach
10 Deadbugs
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (per side)
Then Into…
2 ROUNDS
100m Ski
10 Bodyweight Walking Lunge steps
100m Row
3 Box Jumps
* Build to box jump height and workout intensity
HYROX Mixed Extensive Intervals (deload) (Time)
3 Rounds for Time
500m Run (easy)
30m Bodyweight Lunge
500m Row (easy)
20 Box Jumps w/ step down (20/16)
(Score is Time)
*Easy, technical, controlled – this is recovery conditioning. Workout RPE 4-6.
Optional Accessory (Checkmark)
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs
Cool Down (No Measure)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
-rest as needed between movements.-
Shoo the Cat
Posterior Shoulder Smash