Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
+
6 sets of strides:
-20 sec building to 5k pace
-40 sec recovery jog
Workout – Optional Run Club (Distance)
Easy Long Run with progression:
35 min @ Zone 2 effort (65-70% max HR) (RPE 3-5)
10 min @ RPE 6-7 (hard but steady for the final 10 min)
*Score distance for this piece
+
5 min cool down walk
Accessory (Checkmark)
Extra Credit Core:
3 Sets
20 Sit Ups
:30 Side Plank (each side)
20 Deadbugs
-rest 1:00 b/t sets-
Sit Ups
Side Plank
Deadbug
Cool Down (Checkmark)
2:00 Toe Elevated Calf Stretch (each side) – knee bent or straight, whichever you feel the best stretch with
2:00 Pigeon Pose (each side)
Toe Elevated Calf Stretch
Pigeon Stretch