4
Sep
Run Run Run
Crescent City Crossfit – Agony of DaFeet
Metcon (14 Rounds for time)
Day 1:
8 x 400m run w/ 1:30 rest in between (warmup and then progressively get faster splits)
6 x 100m sprints w/ 0:30 rest in between
Metcon (No Measure)
Day 2:
400m warmup run
5×8 Overhead Walking Lunge (65#/95#)
5×8 Backsquat (Hold 6 sec @ bottom 65#/95#)
400m recovery run
Metcon (Time)
Day 3:
4 Mile Run (Hold Steady Pace the Whole Time)