8-15-21 Run Club

14
Aug

8-15-21 Run Club

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

1min ea:

High Knees

Knee to Chest

Cossack Squats

Butt Kickers

Hamstring Scoops

Quad Stretch

Metcon

Metcon (Time)

200m run at easy pace

100m sprint

400m run at easy pace

100m sprint

600m run at easy pace

100m sprint

800m run at easy pace

100m sprint

800m run at easy pace

100m sprint

600m run at easy pace

100m sprint

400m run at easy pace

100m sprint

200m run at easy pace

100m sprint

Total: 4800m
Focus your attention on the nine 100m sprints but keep your efforts to 98% to retain your form throughout the workout.

Cool Down

Metcon (No Measure)

Easy Walk – until HR is below 100bpm

Then 30sec ea:

Wide Leg Standing Forward Fold

Alternating Quad Stretch

Alternating Hamstring Stretch