6-6-21 – Run Club

5
Jun

6-6-21 – Run Club

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, avoid ‘over striding’

Metcon

Metcon (3 Rounds for time)

3 X 400 Intervals.

3 minute rest between intervals

Metcon

Metcon (Time)

2 Mile Run

Easy speed. Record your time.

Cool Down

Metcon (No Measure)

200m walk

then….

30 sec ea side

Calf Stretch (straight leg on post or bench)

Achilles Stretch (bent knee on post or bench)

Samson Stretch