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 Sets
800m @ RPE 8 (Goal: slightly faster than race pace)
-rest 1 minute-
400m @ RPE 9 (Goal: aggressively faster than race pace)
-rest 2 minutes b/t sets (you may walk if desired)
Cool Down
5-10 minute cool down jog
Extra Credit Core Work (Checkmark)
4-6 Sets
20 sec Hollow Rock
-rest 10 sec-
20 sec V-Ups
-rest 10 sec-
20 sec Plank Hold
-rest 10 sec-
20 sec Flutter Kicks
-rest 1:00 b/t sets-
Hollow Rocks
V-Ups
Plank
Flutter Kicks