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
2 sets:
1000m @ RPE 7.5
-rest 2 minutes-
800m @ RPE 8
-rest 1:30-
600m @ RPE 8.5
-rest 1 minute-
400m @ RPE 9
-rest 30 seconds-
200m @ RPE 9.5
-rest 2 minutes between sets-
*The 1000m should be at your goal race pace. Then, each distance should get slightly faster.*
Cool Down
5-10 minute cool down jog
Extra Credit Core Work (Checkmark)
3 sets:
15 Strict Sit Ups (hands by head or across chest)
10 Side Star Plank Reach Throughs (each side)
15 Pulse Ups
*Rest 2:00 b/t sets
Strict Sit Up
Side Star Plank Reach Throughs
Pulse Ups