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

Running Endurance: 1/29 & 2/2

Remember to keep an eye on the weather. Once we reach that 0 degree mark, we factor in the wind chill and will make the call on whether or not we will be holding run group.  Cancelations will always be shown on Mind Body.

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
3 X 600m MOD
3 X 200m EASY
3 X 500m MOD
3 X 200m EASY
Rest 1:30 B/T reps
2:00 B/T sets
MOD = 85%-90%
Performance
3 X 500m MOD
3 X 200m EASY
3 X 400m MOD
3 X 200m EASY
Rest 1:30 B/T reps
2:00 B/T sets
MOD = 85%-90%
Fitness
3 X 400m MOD
3 X 200m EASY
3 X 300m MOD
3 X 200m EASY
Rest 1:30 B/T reps
2:00 B/T sets
MOD = 85%-90%

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