Pic courtesy of the CrossFit Games.  The 2021 Open is just around the corner!!! Registration is now open and the Open will begin on 11March.  Get registered!!!  Click on the pic for more info.


Jog 30’ and back x 3

High knees 30’ & back

Butt Kickers 30’ & back

Side shuffle 30’ & back

Spider-Man Lunge 30’

Inchworm 30’

30 sec calf stretch in downward dog



3 Rounds of:

200M Run

400M Run

600M Run

*After each interval, rest the same duration

it took you to run the last interval.

On paper, this one looks easy, but this will bite you in the rear quick!  Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds.  The next time I do the 200M run, I should finish no slower than 1:00-1:05).  Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop.  Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark.  I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).


Scaling Options:

Row -> 250/500/750M, respectively ->Cals on Assault Bike, 14/10,28/20, 42/30, respectively


Cool Down:

Calf Stretch on rig/wall – 1 Min per side


Frog Stretch – 3 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.

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