8-8-21 Run Club

7
Aug

8-8-21 Run Club

Announcements

Happy Birthday, Morgan!
Run Club today 7am – Meet at Fox Ridge Middle School

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

20 Standing Side Crunch*

20 Punch Jacks

20 Side Bends**

20 Walking Hurdles

20 Line Hops (side-to-side)

20 Knuckle Drags

20 Forward & Back Hops
*fingers laced behind head, bend to side, elbow to knee

**bend to side, reaching arm over head

Metcon

Metcon (3 Rounds for time)

3 Rounds

800m Run
Rest 2 minutes between rounds

Metcon

Metcon (Time)

2 Rounds

400m Run
Rest 2 minutes between rounds

Cool Down

Metcon (No Measure)

100m Easy Group Walk

Right Ankle Circles, 30 sec ea direction

Left Ankle Circles, 30sec ea direction