Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
8 Min Run Progression – Week 2 Day 1
3x (300m at RPE8, 150m at RPE3),
250m at RPE9
150m at RPE1
-Rest 4 Min-
2x (300m at RPE8, 150m at RPE3)
200m at RPE9.5
100m at RPE1
-Rest 4 Min-
300m at RPE8
150m at RPE3
150m at RPE10
50m at RPE1
Metcon (Distance)
3 Min Machine Progression – Week 2 Day 1
3x (75 Sec at RPE8, 75 Sec at RPE3)
60 Sec at RPE9
60 Sec at RPE1
-Rest 4 Min-
2x (75 Sec at RPE8, 75 Sec at RPE3)
40 Sec at RPE9.5
40 Sec at RPE1
-Rest 4 Min-
75 Sec at RPE8, 75 Sec at RPE3
20 Sec at RPE10, 20 Sec at RPE1
Cool Down
400m walk