Sept.13.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/ROW/DU

Rollout + Lacrosse ball foot/calves

High knees

butt kickers

broad jump>Inch worm

glute bridge raises x 20

banded hamstring stretch

leg swings

Metcon (Time)

RUN: 1,600 METERS

– REST 3 MINUTES

RUN: 1,200 METERS

– REST 2 MINUTES

RUN: 400 METERS
The goal should be to maintain a competitive split for each portion. For example, if you run a seven-minute mile, you should strive to maintain a 1:45 pace for 400 meters.


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