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:
3-4 Sets:
1400m @7 RPE (Goal: slightly slower than race pace)
-rest 2 minutes-
1000m @8 RPE (Goal: at or slightly faster than race pace)
-rest 1 minutes-
600m @9 RPE (Goal: about 10% faster than race pace)
-rest 2 minutes b/t sets-
*You may walk b/t sets if desired
**Do 3 sets if you are not used to running more than 5 miles in 1 session. Do 4 sets if you are an advanced runner or used to over 5 miles of intense running intervals
Cool Down:
5 minute cool down jog
Extra Credit:
4 sets
AMRAP 2 minutes
8/6 Cal Ski or Row
50′ Slider Plank Walk
-in remaining time-
max reps Alternating V-ups in remaining time
-rest 1 minute b/t sets-