Crossfit Lillington – Mayhem Affiliate – Endurance
OPTIONAL Run Club (Checkmark)
Warm-Up:
5 minute easy jog
Workout:
5 sets:
15 second building stride outs to 10k PR pace
45 second recovery jog
+
4 Sets:
1200m @7 RPE (Goal: slightly slower than race pace)
-rest 2 minutes-
800m @8 RPE (Goal: at or slightly faster than race pace)
-rest 1 minutes-
400m @9 RPE (Goal: ~10%+ faster than race pace)
-rest 2 minutes b/t sets-
*You may walk b/t sets if desired
Cool Down:
5 minute cool down jog
Extra Credit Core:
3 Sets:
20 Second L-Sit
rest 15 seconds
20 Sit-ups
rest 15 seconds
20 V-ups
rest 2-3min between sets