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
Controlled Progression Run
4 Sets:
1600m continuous run
Run the first 800m @7-8 RPE
800-1200m @8 RPE
The final 400m @9 RPE
-rest 2 minutes between sets-
You may walk between sets if desired.
Cool Down
5-10 minute cool down jog
Extra Credit Core Work (Checkmark)
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
30 Heel taps (each side)
30 yd Isolateral DB Farmers Carry
(left)
30 yd Isolateral DB Farmers Carry
(right)
*Rest 2:00 between sets
Stick Sit Ups
Flutter Kicks
Heel Taps
Isolateral DB Farmers Carry