Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
100m Jog
10 Alternating Reverse Lunges
10 PVC or Banded Good Mornings
5 Push-up to Downdog
10 Birddogs (5/side)
Then into…
6 min EMOM
Min 1: 30 sec Row
Min 2: 30 sec Ski
Min 3: 30 sec Run
* Start easy and increase effort in second round
HYROX Cyclical Intensive Intervals (Time)
3 Rounds at a continuous pace
1500m Run
1000/900m Row
1000/900m Ski
(Score is Total Time)
Intended Workout RPE: 3-5
Deload note: Today is light, continuous work to recover from the last training block. These should be smooth and sustainable throughout. We will continue to build in volume and intensity in the next 4 week block, so use this as recovery.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch