Mayhem Affiliate – Running – Wed, Dec 24

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Time)

Part 1: Run

3 Sets

400m (or 2 Min) at RPE6

300m (or 90 Sec at RPE5

200m (or 1 Min) at RPE2

*No rest between reps or sets.

-Rest 3-5 Min-

Part 2: EchoBike

4 Sets

1 Min at RPE3

5 Sec Max Effort Acceleration

10 Sec Float at RPE9

5 Sec at Max Effort

40 Sec at RPE1-2

*Rest 2-3 Min betweem sets.

Float: A temporary reduction in intensity that allows the athlete to focus on technique and breathing, preparing for the next high-intensity burst.”

*Score Run in Time and Echo Bike in Calories.

cool down

400m walk