Crossfit Lillington – Mayhem Affiliate – Endurance
OPTIONAL Run Club (Checkmark)
Warm-Up:
5 minute easy jog
5 sets:
15 second building stride outs to 10k PR pace
45 second recovery jog
Workout:
3 Sets:
1400m @6 RPE
-rest 2 minutes-
1000m @7 RPE
-rest 1 minutes-
600m @8 RPE
-rest 2 minutes between sets-
*You may walk between sets if desired
Cool Down:
5 minute cool down jog
Extra Credit Core:
Tabata Side Plank Right Side (20 Seconds on/10 Seconds off for 8 sets)
rest 1 minute
Tabata Side Plank Left Side (20 Seconds on/10 Seconds off for 8 sets)
rest 1 minute
Tabata Alternating V-ups (20 Seconds on/10 Seconds off for 8 sets)