Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
800m Run Progression – Week 1 Day 1
400m at RPE3
100m at RPE1
300m at RPE5
100m at RPE1
200m at RPE7
100m at RPE1
-Rest 3 Min-
3x (60m at RPE9, 140m at RPE1)
-Rest 5 Min (Full Recovery)
800m at Max Effort (Score 800m Time)
Metcon (Distance)
3 Minute Machine Progression – Week 1 Day 1
90 Sec at RPE3
1 Min at RPE1
75 Sec at RPE5
1 Min at RPE1
60 Sec at RPE7
1 Min at RPE1
-Rest 3 Min-
3x (10 Sec at RPE9, 80 Sec at RPE1)
-Rest 5 Min (Full Recovery)-
3 Min at Max Effort (Score 3 Min Distance (Meters))
Cool Down
400m walk