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Components
800m Run
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191030 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
CF Linchpin 191030
Warm-up
Running Warm-up
Run 400M
Agility drills
- High Knees
- Butt Kicks
- Toy Soldiers
- Donkey Kicks
- Toes-in run
- Toes-out run
- Heel run
Pre-WOD mobility:
Super couch (2 min each side)
Calf smash (2 min each side)
Metcon
800m Run (Time)
Max Effort 800m Run
3 times, with as much rest as needed between efforts
Post-WOD Recovery
Foot smash (2 min each side)
Seated hamstring stretch (4 min hold)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Ron
Bunch
6:00 AM CrossFit
3:29
Female Clients
1
Anna
Postles
6:00 AM CrossFit
4:09
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