10-11-20 Virtual Run Club

10
Oct

10-11-20 Virtual Run Club

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

200 m Easy Run

100m Sprint

200m Easy Backpedal

100m Sprint

200m Easy Run

Metcon

Metcon (4 Rounds for time)

Agility Intervals

1 round:

100 m Carioca Run, right

100m Carioca Run, left

2 rounds

100m High Knee Run

100m Backpedal

3 rounds

100m Side Shuffle, right

100m Side Shuffle, left

Shuttle Runs to 100m

Sprint 25m, touch ground, return to start, touch ground

Sprint 50m, touch ground, return to start, touch ground

Sprint 75m. touch ground, return to start, touch ground

Sprint 100m, touch ground, return to start – DONE!
Rest as long as needed between each agility run

Score is TIME for each Agility interval

Carioca (aka Grapevines) https://youtu.be/CMeuCmzKf84