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

Running Endurance: 2/5 & 2/9

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
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
5 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod/fast
Performance
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
4 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod/fast
Fitness
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
3 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod

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