Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
Workout – Optional Run Club (Distance)
5 sets:
15 second building stride outs to 10k PR pace
45 second recovery jog
+
Fartlek Progressions:
5 sets:
5min comfortably hard (RPE7-7.5)
2min easy jog
+
10 minute cool down jog
Score is total distance in the Fartlek progression.
Intended Workout RPE: 7-7.5
Extra Credit Core (Checkmark)
Extra Credit Core (optional):
3 rounds, rest 60 sec between rounds
12 Weighted sit-up (plate)
10 Hanging knee raise
10 V-ups (or Tuck-ups)
20 Weighted plank shoulder tap
Weighted Abmat Sit Ups
Hanging Knee Raises
V-Ups
Tuck Ups
Weighted Plank Shoulder Taps
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