400M Run Repeats

CrossFit Kent Island – CrossFit

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Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Pre-WOD mobility:

MBOD (3 min each side)


400m Run (Time)

Max Effort 400m Run
6x400M Sprints, one every 4 minutes. Start and end outside the gym.

Metcon (No Measure)

3 rounds:

20 Russian Twists

30-sec Right Forearm Plank

30-sec Left Forearm Plank

Post-WOD Recovery

Seated hamstring stretch (2 min hold)

Calf stretch (2 min each side)

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