Crescent City Crossfit – Agony of DaFeet
Metcon (14 Rounds for time)
Day 1:
1 x 1mile run w/5:00 rest
1 x 800m run w/3:00 rest
4 x 200m run (pick up the pace on these) w/1:00 rest in between
8 x 100m sprints w/0:30 rest in between
Metcon (No Measure)
Day 2:
2 mile warmup run (easy pace)
5 x 8 back squats (60-70%)
Tabata Plank (20sec hold, 10sec rest)
Metcon (Time)
Day 3:
3 mile run
*each mile should be progressively faster*