4-25-21: 5k Baseline or Three 1-mile Runs


4-25-21: 5k Baseline or Three 1-mile Runs

CrossFit Grail – Run Club


Warm-up (No Measure)

1min ea

Jumping Jacks

then…30sec ea

Over the Hurdles

Soldier Kicks

Duck Walks

Toe In Walks

Toe Out Walk

Toe Touches


5k Run (Time)

Max Effort 5k Run
Test your 5k baseline run time OR do three 1-mile runs to try to improve your 1-mile baseline time.

WHERE TO MEET: Trailhead on E Southshore Pkwy and S Quantock Way at 7am and run an out and back to the marina.

Cool Down

Metcon (No Measure)

Walk until heart rate is below 100bpm


1min ea side on step/bench/ledge

Calf Stretch*

Achilles Stretch**
*Calf – with straight leg

**Achilles – with bent knee