Laveen CrossFit – CrossFit
– treat every 500m interval at a 300m easy,100m moderate, 100m fast pace. Really emphasizing that last 100m run being fast. You’re main focus AFTER your run is heart rate reduction as fast as possible.
The sprints need to be hard. Something repetitive that you can maintain.
Metcon (No Measure)
3x500m run w/40 sec rest between runs.
-2-3min group rest(together)
6x 150ft sprints with a 150m recovery walk
Warm-up (No Measure)
Part A)400M Group Cool down jog
Part B) 3rds
1min Plate straight leg hold
50ft Tippy Toe walk
1min High box lunge hold(30sec each leg)