10092020

7
Oct

10092020

Crossfit Garage – CrossFit

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Metcon

400-meter Sammich (Time)

2 Rounds:

400m Run @ moderate pace (60-70%)

30 Air Squats

20 Burpees

400m Run @ fastest pace

20 Push-ups

30 Sit-ups

Bright Spot

400m Run (Time)

Max Effort 400m Run

Push-ups

Sit-ups

Intended Response

The running portion of this workout is to allow us to become more aware of how we pace ourselves, and determine what moderate pace versus as-fast-as-possible looks like. We should deliberately run the first 400-meters each round slower than the second. Focus on sound, complete movement for the body weight exercises (below parallel air squats, chest touches ground for push-ups/burpees, torso passes hips on the concentric (or ‘up’) portion of sit-up)

Goal: 12-18 minutes (depending on run times)