Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
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 (4 Rounds for distance)
Tempo Intervals (LT Work)
4 Sets
8 min @ 80-85% of Heart Rate max
-2 min recovery jog between intervals – at zone 2 or slower pace-
*Effort = “comfortably hard” / RPE 6-8
5 min cool down walk
Extra Credit Core (Checkmark)
3 sets
25 Sit Ups
15 Hanging Leg Raises
:45 Hollow Hold
-rest 60 sec b/t sets-
Sit Ups
Hanging Leg Lifts
Hollow Hold
Cool Down (No Measure)
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