8-22-21 Run Club

21
Aug

8-22-21 Run Club

Announcements

Run Club today 7am – meet at the GRAIL!

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

2 Rounds, 10 meters ea:

High Knees

Tippy Toe Walk

Heel Walk

Exaggerated Heel-to-Toe Walk

Butt Kickers

Toe-in Walk

Hamstring Scoops

Toe-out Walk

Metcon

Metcon (Time)

Every 3 Minutes, 4 Rounds

Sprint 400M
Sprint each 400M trying to match the previous time. Rest until the top of the next 3 minutes.

Run on 0, 3, 6, 9 minute marks.

Score is slowest run

Metcon (Time)

Every 2 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, 2, 4, 6

Score is slowest run

Cool Down

Metcon (No Measure)

200m Easy Group Walk

30 sec:

Calf Stretch, ea side

Achilles Stretch, ea side

Ankle Circles, ea side