Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1000m Progressive Run
-Rest 2 Min-
6x (200m Fast Pace, 100m Easy Pace)
-Rest 2 Min-
1000m Progressive Run
Total: 4100m
Details:
1. The 1000m progressive intervals need to have a negative pacing strategy; meaning the 2nd 500m must be faster than the opening 500m. Therefore, runners need to time each 500m interval. In addition, the total time of the 2nd 1000m interval must be faster than the 1st 1000m interval.
2. Record your time during every 200m fast interval. The 100m easy intervals must take the same amount of time as the previous 200m fast interval (or less).
3. Record final 1000m total time.
cool down
2 minute easy bike
2 minute walk