Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
Part 1: Echo Bike
10 Sec at RPE8
5 Sec at RPE10, 1 Min at RPE1-2
-Rest 1 Min-
15 Sec at RPE8
5 Sec at RPE10, 1 Min at RPE1-2
-Rest 90 Sec-
20 Sec at RPE8
5 Sec at RPE10, 1 Min at RPE1-2
-Rest 2 Min-
15 Sec at RPE8
5 Sec at RPE10, 1 Min at RPE1-2
-Rest 3-5 Min-
Part 2: Run
1200m at RPE3, Rest 90 Sec
600m at RPE4, 90 Sec at RPE2
600m at RPE4, Rest 90 Sec
200m at RPE5, 30 Sec at RPE2
200m at RPE5, 30 Sec at RPE2
200m at RPE5, 30 Sec at RPE2
*Score Echo Bike in Calories and Run in Time.
cool down
2 minute easy bike
2 minute walk