Mayhem Affiliate – Running – Mon, Feb 26

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Time)

3,000m Run Program – Week 4 Day 1

Part 1

6 Sets

5 Quick Steps (Start and Drive)

Walk 50m (or 30 Sec)

50m Controlled Sprint at RPE9***

Walk 100m (or 1 Min)

*Rest 2 Min after each set.

Part 2

3 Sets

300m at RPE6, No Rest

300m at RPE6

-Rest 2 Min-

150m at RPE8, No Rest

100m Controlled Sprint at RPE9***

*Rest 2 Min between sets.

—–

Total: 3000m + 600m Walk

***Maintain control of running technique.

cool down

400m walk