Crossfit Garage – CrossFit
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)