Friday March 24th

Option #1:
Regular Class

Warm Up:
3 sets:
50ft High Knees
50ft Butt Kickers
50ft High Bounding Skip
50ft High Kicks
100M Run
Calf Stretch :30-:45 Each Side

These should be strong efforts for each interval, no “Sandbagging”
For Total Time Including rest complete:
800M Run x 2, Rest 3:00 Between Each
400M Run x 4, Rest 2:00 Between Each
200M Run x 6, Rest 1:00 Between Each

400M Run x 2, Rest 2:00 Between Each
200M Run x 4, Rest 1:00 Between Each
100m Run x 6, Rest :30 Between Each

If Class Time Allows,

Midline Work:
3 Sets NOT for time:
30 Abmat Situps
15 GHD Hip Extensions (2 Sec @ top)
1:00 Plank Hold

Option #2:
CrossFit Open Workout 17.5 Prep.
15-20 Minutes of General & Movement Specific Mobility
25-30 Minutes of Monostructural Active Recovery (Cardio)
60-65% Effort at a conversational pace.
8-10 Movement Practice & Strategy

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