Crescent City Crossfit – Endure
Warm Up
2 Min Row
Then
3 Sets:
30 Seconds Reverse Lunges
15 Seconds Knee to Chest Dynamic Stretch
15 Seconds Figure 4 Dynamic Stretch
Aerobic Threshold (Time)
-200 m Run Easy
100 m Sprint
-400 m Run Easy
100 m Sprint
-600 m Run Easy
100 m Sprint
-800 m Run Easy
100 m Sprint
-1000 m Run Easy
100 m Sprint
-800 m Run Easy
100 m Sprint
-600 m Run Easy
100 m Sprint
-400 m Run Easy
100 m Sprint
-200 m Run Easy
100 m Sprint
45 Min Time Cap
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This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their “easy pace” which can be a moderate pace, fast walk, or anything in between
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Scaling Options:
Cut “Easy”Runs in Half or Perform Same distance on C2 Bike or Rower
