Crossfit Lillington – Mayhem Affiliate – Running
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Workout – Running Day 2 (Time)
Warm-up: Hinshaw Warm-up
5K Workout Option:
1600m at RPE3,
3x (50m at RPE7-8, 150m walk)
2x (100m at RPE8-9, 200m walk)
Rest 2-3min,
200m at 5K goal pace,
100m walk,
100m at RPE2,
Rest 4-5min,
5K FOR TIME AT MAX EFFORT!
(Score is 5K Time)
10K Workout Option:
2000m at RPE3,
3x (50m at RPE7-8, 150m walk)
2x (100m at RPE8-9, 200m walk)
Rest 2-3min,
200m at 10K goal pace,
100m walk,
100m at RPE2,
Rest 4-5min,
10K FOR TIME AT MAX EFFORT!
(Score is 10K Time)
Cool Down
400m Walk