Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
2k Run Progression Week 1 Day 2
2,000m at RPE3
-Rest 3 Min-
200m at RPE8
100m at RPE1
400m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
-Rest 3 Min-
80m Controlled Sprint at RPE9
-Full Recovery-
100m Sprint at Goal Pace (RPE10)
-Full Recovery-
200m at Max Effort (Record Time)
Metcon (Distance)
8 Min Machine Progression Week 1 Day 2
10:00 at RPE3
-Rest 3 Min-
1:00 at RPE8
1:00 at RPE1
1:40 at RPE6
1:00 at RPE1
1:20 at RPE7
1:00 at RPE1
-Rest 3 Min-
10 Sec Sprint at RPE9
-Full Recovery-
20 Sec Sprint at RPE10
-Full Recovery-
45 Sec at Max Effort (Record Distance)
Cool Down
400m walk