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:
800m @8 RPE (Goal: at or slightly faster than race pace)
-200m recovery jog-
600m @9 RPE (Goal: sustainablly faster than race pace)
-200m recovery jog-
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
4 Rounds
20 DB Sit Ups
15 Weighted Russian Twists
10 DB Side Bends/side
30 Second Forearm Plank
rest 60-120 seconds between rounds
Dumbbell Straight Leg Sit Ups
Dumbbell Russian Twist
Kettlebell Side Bends