6/22/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
8x 400m today. We want to maintain at least a 1:1 work-rest ratio, so pick a distance you can run in 2:00 even when a little tired. Like all sprint days make sure you put full effort into the warm-up. Bring a wristwatch today!

Metcon (Time)

1. Run Training (20:00 – 52:00)

Every 4:00 for 8 rounds:

Run 400 meters

*Add the total time from all 8 rounds for your final score.

L3 – Run 400m each round

L2 – Intervals 1/3/5/7 Run/walk 400 meters

L1 – Intervals 2/4/6/8 Run/walk 200 meters

2. COOL DOWN (52:00 – 60:00)

2 Rounds

0:40 Plank (add weight if needed to make more challenging)

0:20/0:20 Side plank

1:00/1:00 Standing calf stretch

1:00/1:00 Pigeon stretch

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