CrossFit Altius – CrossFit
Warm-up
3 Rds:
50′ High Knees
50′ Butt Kickers
50′ side shuffle right
50′ side shuffle left
50′ low skip
50′ high skip
20 dynamic calf stretch
Metcon (Time)
For Time:
— Run 1600 meters
— Run 1200 meters
— Run 800 meters
— Run 400 meters
Goal: Sustained efforts with 400 meter pacing of roughly :5-:10 sec off of your mile time
–Run 1600 meters // Jog 200 meters// –Run 1200 meters //Jog 200 meters// –Run 800 meters //Jog 200 meters// –Run 400 meters //Run at RPE of 18 and Jog at RPE of 12 for all intervals
*Scale run to Row equal distance on hard efforts and recovery efforts
*scale distance if needed with help of a coach
Cool Down
Foam Roll 10 mins anything in legs that is tired and/or sore