CrossFit:
Main:
Pacing drill;
10 rounds (20 min clock)
Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest
Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each set)
rest for :30, then run back to gym in :30, goal of getting back to SAME spot at the start/finish point EACH set.
Longevity (1045am)
Main:
10 sets (20 min)
:20 walk/jog/run, :20 rest, :20 walk/jog/run back to start (1 min)
rest 1 min
*scale to bike if needed
QuickFit/ At home WOD:
Main:
10 sets (20 min)
:20 walk/jog/run, :20 rest, :20 walk/jog/run back to start (1 min)
rest 1 min
*scale to bike if needed
