Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
9 min EMOM
Min 1: 30 sec Row + 2 Burpee Broad Jumps
Min 2: 30 sec Ski + 2 Burpees to Ski Platform
Min 3: 30 sec Run + 2 Burpee Broad Jumps
Increase effort each round
HYROX Cyclical Extensive Intervals (4 Rounds for time ↓ shorter is better)
4 Sets
400/350m Row
10 Burpee Broad Jumps
400/350m Ski
10 Burpee to Ski Platform
400m Run
10 Burpee Broad Jumps
-rest 3 min b/t sets-
(Score is Time per set)
Intended Workout RPE: 5-7
This week we are adding burpee broad jumps to your cycle extensive intervals – focus on smooth, efficient movement throughout with no drop off in pace from set 1 to set 4. Burpee pace should remain the same throughout all sets.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch