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:
1200m @8 RPE (Goal: at race pace)
-400m recovery jog-
600m @9 RPE (Goal: sustainablly faster than race pace)
-rest 2 minutes b/t sets-
*You may walk between sets if desired
**If you feel good after 3 sets, go for 4. If you are barely holding paces, shut it down after 3 sets and jog another mile easy
Cool Down
5-10 minute cool down jog
Extra Credit Core Work
Ascending Ladder for 6 minutes
2 V-Ups
2 Glute Bridges
then,
4 / 4
6 / 6
8 / 8 etc
V-Ups
Glute Bridges