Crossfit Lillington – Mayhem Affiliate – Running
()
Metcon (Time)
5 Mile Run Progression – Week 11 Day 2
1000m at RPE4, 1 Min Rest, 300m at RPE6
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE6-7
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE7
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE7-8
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Cool Down
400m walk
Metcon (Distance)
50 Min Machine Progression – Week 11 Day 2
6 Min at RPE4, 1 Min Rest, 90 Sec at RPE6
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 80 Sec at RPE6-7
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 70 Sec at RPE7
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 60 Sec at RPE7-8
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980