WOD – 30 min
Partner WOD (P1 works, while P2 rests & vice versa). Score is total time. Both partners must run all legs.
- Run 400m
- Run 800m
- Run 400m
- Run 800m
*Alternate option is rowing with partner: 500/1000/500/1000
S+: none
S1: none
S2: none
S3: none
A Short Running Lesson – POSE – CrossFit
STRENGTH - 12 min
Deadlift: 4-4-2-2-1 (work to a heavy, not 1RM, single). Rest 90 sec between sets.
WARM UP – 15 min
“Track Warm Up” – each movement – 1 full turf
- High knees
- Hurdles, each leg
- Walking Knee Pulls
- Broad Jumps
- Walking Quad Pulls
- Lunge Twists (half)
- Lunge Toy Soldier (half)
- THEN -
5 min of individual mobility
COOL DOWN – 5 min – Performed directly after WOD
3 turf jogs (down and back = 1) @ 50%
- THEN -
2x through:
- 10 Figure 8′s with PVC
- 10 Leg Swings, ea leg
