Crossfit Lillington – Mayhem Affiliate – Endurance
OPTIONAL Run Club (Checkmark)
Warm Up:
5 minute easy jog
+
4 Sets:
20 sec building to 5k pace
40 sec recovery jog
Workout
EASY LONG RUN:
35 minutes continuous @ conversational pace
*Target pace: ~90-120 sec/mi slower than 5k pace
*HR 65-75% of max. If you can’t hold a conversation, slow down.
Cool Down
5 minute cool down jog
Extra Credit Core Work (Checkmark)
3 Rounds:
30 second Forearm Plank
30 second Side Plank/side
15 Deadbugs (L+R=1)
-rest 1 minute-
Plank
Side Plank
Deadbug