Crossfit Lillington – Mayhem Affiliate – Running
()
Workout – Running Day 2 (Distance)
5K Workout Option:
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
(Score is Total Distance in the work prior to the 8 sets)
10K Workout Option:
20 Min at Zone 2 (or RPE3)
3 Min at RPE6
-Rest 2 Min-
20 Min at Zone 2 (or RPE3)
3 Min at RPE6
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
(Score is Total Distance in the work prior to the 8 sets)
Cool Down
400m Walk