07.26.17 - OPC

07.26.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Mobility

Metcon

REST 3min between metcons

Metcon (Time)

For total time:

3rds:

200m SPRINT

400m RECOVERY JOG

*15min cap
No rest between reps OR sets.

I need to see TWO different speeds(FAST and SLOW).

DO NOT RUN THE SAME SPEED.

Metcon (Time)

For total time:

3x800m run

-rest 1min between sets-
These are NOT sprints. Pace your 800’s! You should run at a pace to where the 1min rest is just about sufficient enough to recover. If you’re exhausted going into your next run, you went too fast.

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