Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
Workout – Optional Run Club (Distance)
20 sets
90 sec Run @ Zone 2
30 sec Walk
5 min cool down jog
Intended Workout RPE: 3-5
Deload Run note: Easy aerobic work. This is recovery/deload focused, not a hard workout. Keep your effort low this week
Score total meters for the 20 sets.
Extra Credit Core (Checkmark)
2 Sets
:30 Straight Arm Plank
:30 Straight Arm Side Plank – right side
:30 Straight Arm Side Plank – left side
:30 Plank on Forearms
*Rest 2 minutes between sets.
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