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
4 Sets:
1000m @8 RPE (Goal: at or slightly faster than race pace)
-rest 1 minute-
600m @9 RPE (Goal: sustainablly faster than race pace)
-rest 30 seconds-
200m @9+ RPE (Goal: aggressively faster than race pace)
-rest 2 minutes between sets-
*You may walk between sets if desired
Cool Down
5 minute cool down jog
Extra Credit Core Work:
3 Rounds
30 Second Hollow Hold
20 V-Ups
30 Second Flutter Kicks
20 Sit Ups
– rest 90 seconds –