5-16-21 Sprint Intervals Drill

15
May

5-16-21 Sprint Intervals Drill

Announcements

Run Club – meet at Fox Ridge Middle School 7am
Happy Birthday, Caryn!

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

1min ea:

Straight-Arm Punch Jacks

Soldier Kicks

Cossack Squats

Alt. Runners Lunge

Alt. Cradle Stretch

Metcon

Metcon (Time)

Every 4 Minutes, 3 Rounds

Sprint 400M
Sprint each 400M trying to match the previous time. Rest until the top of the next 4 minutes.

Run on 0, 4, 8 minute marks.

Score is slowest run

Metcon (Time)

Every 3 Minutes, 4 Rounds

Sprint 200M
Sprint each 200M trying to match the previous time. Rest until the top of the next 2 minutes.

Run on 0, 3, 6, 9

Score is slowest run