7-18-21 Run Club Agility

17
Jul

7-18-21 Run Club Agility

Announcements

Run Club – meet at the Grail today at 7am!

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

25m High Knees

25m Back Pedal

25m Butt Kickers

25m Back Pedal

10 Broad Jumps

Mobility

Warm-up (No Measure)

1min ea:

Achilles Stretch, ea side

Standing Hamstring Stretch, ea side

Metcon

Metcon (No Measure)

2 Rounds:

50m Carioca Run, right

50m Carioca Run, left

Metcon (No Measure)

4 Rounds:

8 Figure 8 Speed Drills + 50m Sprint

Rest 20sec between sprint drills
https://youtu.be/dwWmoW0jra0

Metcon (Time)

1 Round (400m total)

Run-Shuffle-Run

50m Sprint – 25m Shuffle Right

50m Sprint – 25m Shuffle Left

50m Sprint – 25m Shuffle Right

50m Sprint – 25m Shuffle Left

Sprint 100m
https://youtu.be/0EWuiPFCGUA

Metcon (No Measure)

Shuttle Runs:

10 Rounds – 10meters ea

*touch ground with each shuttle