Crossfit Lillington – Mayhem Affiliate – Endurance
OPTIONAL Run Club (Checkmark)
Deload Week
Warm Up:
800m Walk
800m Jog
800m Run slowly increasing pace to game effort
Workout
45 min Run @ Easy Effort
Every 3 minutes, perform a 30 Second speed burst at “Race Pace”
Cool Down
5-10 minute cool down walk
Extra Credit Core Work
4 Rounds
15 Strict Toes-to-Bar
rest 30 Seconds
30 Arch Rocks
rest 60 seconds
Strict Toes to Bar
Arch Rocks