9-13-20 Virtual Run Club

12
Sep

9-13-20 Virtual Run Club

Announcements

Festivus Games – 9/19 @ CF Loop! Cheer on your fellow Grailers!

CrossFit Grail – Run Club

Warm-up

Warm-up (No Measure)

Warm up with 5-10 minutes of walking / light jogging with a few 20sec sprint bursts towards the end to prepare for your sprint interval metcon

Metcon

Metcon (No Measure)

30sec sprint / 30sec recovery walk

1min sprint / 1min recovery walk

2min sprint / 2min recovery walk

4min sprint / 4min recovery walk

2min sprint / 2min recovery walk

1min sprint / 1min recovery walk

30sec sprint / 30sec recovery walk

Finish with a 10-minute light jog-to-walk cooldown.
During the sprint, you should have a RPE (Rate of Perceived Exertion) of 8-10, followed by active recovery walk