9-12-21 Run Club 7k

11
Sep

9-12-21 Run Club 7k

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

1min ea

Jumping Jacks

then…30sec ea

Over the Hurdles

Soldier Kicks

Duck Walks

Toe In Walks

Toe Out Walk

Toe Touches

Metcon

Metcon (Time)

7k Run

Cool Down

Metcon (No Measure)

Walk until heart rate is below 100bpm

Then…

1min ea side on step/bench/ledge

Calf Stretch*

Achilles Stretch**

*Calf – with straight leg

**Achilles – with bent knee