Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Progression Week 7 Day 1
8x 200m or 50 Sec at RPE3-4, 10 Sec Fast Surge
-Rest 2 Min-
8x 200m or 50 Sec at RPE3-4, 10 Sec Fast Surge
-Rest 2 Min-
2 Sets
400m at RPE7
-Rest 2 Min-
200m at RPE8
*Rest 2 Min between sets.
Metcon (Distance)
20 Min Machine Progression Week 7 Day 1
8x 50 Sec at RPE3-4, 10 Sec Surge at RPE8
-Rest 90 Sec-
8x 50 Sec at RPE3-4, 10 Sec Surge at RPE8
-Rest 90 Sec-
2 Sets
1:45 at RPE7
-Rest 1 Min-
45 sec at RPE8
*Rest 2 Min between sets.
Cool Down
400m walk