Today is a long grinder focused on those run muscles. With the change of season quickly approaching, running outside will be limited, so we shall attack the mileage while we can. Crossfitters notoriously don’t “love” running (many do however), and the bad news for those who don’t enjoy it is that we are bipedal and designed to run. It is the 1 thing we do better than any other mammal for distance.
400m Run
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*cover 10 yards for each movement, progressively doing the movement to move forward*
Walking high knee pull up
Walking high knee side pull
Walking Shin up pull
Bunny hop
Single leg bunny hop (each leg)
High knees
Butt kickers
Lateral bound (each way)
50 yard. Run at projected run pace x 4 (:10 rest between runs)
RXconditioning:
1 mile run
1 mile run (20/14lb. Med ball carry, any way)
1 mile run
For time
Intermediate + Baseline: Scale distance in order to meet your fitness where it exists. Scale this workout to similar Ski, Bike or Row distances.
1:00 couch stretch each side
1:00 hurdler stretch each side
