31
Aug
Run Run Run
Crescent City Crossfit – Agony of DaFeet
Metcon (9 Rounds for time)
Day 1:
3 x 400m run w/ 1:30 rest in between (warmup run!)
Rest 4:00 minutes
1 mile time trial (go all out)
Rest 4:00 minutes
2 x 400m run w/ 1:00 rest in between
Rest 2:00 minutes
3 x 200m sprints w/ 2:00 rest in between
Metcon (Time)
Day 2:
3 rounds
200m run
20 Russian Twists (25# plate)
200ft Overhead Plate Carry
Rest 4:00 minutes
2 x 400m recover run with 2:00 rest in between
Metcon (Time)
Day 3:
3 mile tempo run
**alternate between jogging and running every 800m**
*jogging = 60%, running = 80%*