Crossfit Lillington – Mayhem Affiliate – Running
()
Metcon (Time)
2k Run Progression Week 1 Day 1
1,000m at RPE3
-Rest 1 Min-
2x (500m at RPE5-6, 1 Min Rest)
4x (100m at RPE8, 15 Sec Rest)
500m at RPE5-6
-Rest 2 Min-
3x (400m at RPE5-6, 1 Min Rest)
5x (100m at RPE8, 15 Sec Rest)
400m at RPE5-6
Metcon (Distance)
8 Min Machine Progression Week 1 Day 1
5 Min at RPE3
-Rest 1 Min-
2x (2 Min at RPE5-6, 1 Min Rest)
4x (20 Sec at RPE8, 10 Sec Rest)
2 Min at RPE5-6
-Rest 2 Min-
3x (90 Sec at RPE5-6, 1 Min Rest)
5x (20 Sec at RPE8, 10 Sec Rest)
90 Sec at RPE5-6
Cool Down
400m walk