01APR2020

CrossFit Reality – CrossFit

Warm-up

Running Warm Up (No Measure)

Lower Body DROM W/Breathing Exercises:

3 Rounds:

15 Leg swings (side to side)

15 Leg kicks (front to back)

15 Jumping Air Squats

15 Broad Jumps

Breath in and out at 3 seconds in 3 seconds out during:

200m Butt Kicks

200m High Knees

200m Karaoke

200m 80% Sprint

Metcon (Time)

Mid Week – Mid Distance Sprints:

4 by 800m Sprints (beginner runner 10+min mi.)

5 by 800m Sprints (intermediate runner 7-9 min mi.)

6 by 800m Sprints (advanced runner Sub 7 min mi.)

Rest 4:00 between sprints.