info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Running Endurance: 1/8 & 1/12

Warm-Up (All Levels)

400m easy jog (200m and back)

10 Toe Touches High with swing back (total)

10 Toe Touches Low (total)

20 Ankle Rotations (total)

200m easy jog (100m and back)

10 Hip Mobility Out (total)

10 Alternating Walking Knee Grabs (total)

20 High Knees (total)

20 Butt Kicks (total)

RX Performance Fitness
500m MOD 400m MOD 300m MOD
300m EASY 200m EASY 200m EASY
400m FAST 300m FAST 200m FAST
300m EASY 300m EASY 300m EASY
2 min rest 2 min rest 2 min rest
400m FAST 300m FAST 200m FAST
300m EASY 200m EASY 200m EASY
300m FAST 200m FAST 200m FAST
300m EASY 300m EASY 300m EASY
2 min rest 2 min rest 2 min rest
300m FAST 300m FAST 200m FAST
300m EASY 300m EASY 300m EASY
200m FAST 200m FAST 200m FAST
300m EASY 300m EASY 300m EASY
2 min rest 2 min rest 2 min rest
300m EASY 300m EASY 300m EASY
100m SPRINT 100m SPRINT 100m SPRINT
300m EASY 300m EASY 300m EASY
4800 M 3900 M 3700 M

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