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
5 Sets:
600m @8 RPE (Goal: slightly faster than race pace)
-200m recovery jog-
400m @9 RPE (Goal: aggressively faster than race pace)
-rest 2 minutes b/t sets-
*You may walk b/t sets if desired
*If you feel good after 4 sets, go for 5. If you are barely holding paces, shut it down after 4 sets and jog another mile easy for cool down
Cool Down
5-10 minute cool down jog
Extra Credit Core Work (Checkmark)
4 Rounds
20 Hanging Knee Raises
30 second Side Plank (Left)
30 second Side Plank (Right)
20 Sit-ups
rest 1-2 minutes between rounds
Hanging Knee Raises
Side Plank
Sit Up Variations