Crossfit Lillington – Mayhem Affiliate – Running
Workout – Bike/Machine (Distance)
Warm-Up
Air Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Main Workout
7 Sets
75 Sec at RPE8
75 Sec at RPE3
*No rest between reps or sets.
*Details: The average wattage during the RPE8 intervals should be double (2x) the RPE3 paced interval watts.
(Score is Total Distance)
Cool Down:
5 Min at RPE3