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)
-500m recovery jog-
500m @9 RPE (Goal: sustainablly faster than race pace)
-rest 2 minutes between sets-
*You may walk between sets if desired
Cool Down
5-10 minute cool down jog
Extra Credit Core Work
4 Rounds
15 Side Plank Leg Raise/side
15 Hanging Leg Raises
15 Tuck Ups
rest 60-90 seconds between rounds
Side Plank Leg Raise
Hanging Leg Raises
Tuck Ups