Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Progression Week 6 Day 1
1,600m at RPE6
-Rest 3 Min-
400m at RPE8
-Rest 3 Min-
1,200m at RPE6-7
-Rest 3 Min-
300m at RPE8
-Rest 3 Min-
300m at RPE7
-Directly Into-
300m at RPE8-9
Total: 4,100m
Metcon (Distance)
20 Min Machine Progression Week 6 Day 1
9:00 at RPE6
-Rest 3 Min-
90 Sec at RPE8
-Rest 3 Min-
6:00 at RPE6.5
-Rest 3 Min-
1:15 at RPE8
-Rest 3 Min-
1:20 at RPE7
-Directly Into-
1:10 at RPE8.5
Total: 32:15
Cool Down
400m walk