6-13-21 Run Club (Virtual)


6-13-21 Run Club (Virtual)


Happy Birthday, Nelly!
Run Club is Virtual! (Non-Coached)
Do on your own at your anytime!

CrossFit Grail – Run Club


Warm-up (No Measure)

1min ea:

Jumping Jacks

Cossack Squats

High Knees

Hamstring Stretch

Butt Kickers

Quad Stretch

Then….30sec ea

Broad Jumps

High Jumps

Fast Feet


Metcon (Time)

On a running clock:

4x100m Sprints

3x200m Sprints

2x300m Run

1x400m Run
Rest 1min between each interval for a total of 9 minutes of Rest

Cool Down

Metcon (No Measure)

1min ea;

Easy Walk

Right Ankle Circles, 30 sec ea direction

Left Ankle Circles, 30sec ea direction