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:
400m @9 RPE
-200m recovery jog-
800m @8 RPE
-200m recovery jog-
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 Abmat Sit ups
15 Kettlebell Side Bend (each side)
10 Standing Banded Pallof Press (each side)
15 Strict Hanging Leg Raise
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 between sets
Sit Ups
Kettlebell Side Bend
Standing Banded Pallof Press
Strict Hanging Leg Raise
Double Dumbbell Walk – One Overhead & One Farmer Carry
Double Kettlebell Over Under Carry – One Overhead, One Farmer Carry