Sprint Interval

CrossFit

Warm-Up / Skills

Dynamic Warm up (running drills)
-high knees
-butt-kicks
-side shuffle
-sprint
-lunge elbow to instep

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Strength

Exercise: Back Squat/lbs
Reps: 2 x 12 @ 60%

“Sprint Intervals”

4 Rounds
Sprint to big sign and back
Rest 3 minutes
*Score total time
**THIS IS A SPRINT!!!!!

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

“Mobility Hip”

40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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