4-11-21 1-Mile Baseline

10
Apr

4-11-21 1-Mile Baseline

Announcements

Happy Birthday, Aaron!
Run Club-Meet at Fox Ridge Middle School at 7am!

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

100m Walk

100m Strides* (fast walk)

200m Easy Jog

then…

1min

Soldier Kicks

Standing Quad Stretch, 30sec ea side

Standing Hamstring Stretch, 30sec ea side
*Strides – keeps steps short and quick, over ‘over striding’

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
Starting 2021 Run Club with a 1-Mile Baseline time

Meet at Fox Ridge Middle School at 7am

~

Record your baseline time in Wodify.

1-Mile Run (Time)

Max Effort 1-Mile Run
Starting 2021 Run Club with a 1-Mile Baseline time

Meet at Fox Ridge Middle School at 7am

~

Record your baseline time in Wodify.

Cool Down

Metcon (No Measure)

200m cool down jog

200m walk

then….

30 sec ea side

Calf Stretch (straight leg on post or bench)

Achilles Stretch (bent knee on post or bench)