Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
50 Min Machine Progression – Week 12 Day 1
12 Min at RPE5, 3 Min Rest
12 Min at RPE5, 3 Min Rest
3 Min at RPE2
5 Min at RPE6
Rest 30 Sec-
5 Min at RPE6
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Cool Down
400m walk
Metcon (Time)
5 Mile Run Progression – Week 12 Day 1
2,000m at RPE5, 3 Min Rest
2,000m at RPE5, 3 Min Rest
3 Min at RPE2
800m at RPE6
-Rest 30 Sec-
800m at RPE6
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980