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

Running Endurance: 5/14 & 5/18

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
100m run at easy pace 100m run at easy pace 100m run at easy pace
100m sprint, 100m sprint, 100m sprint,
200m run at easy pace 200m run at easy pace 200m run at easy pace
100m sprint, 100m sprint, 100m sprint,
300m run at easy pace 300m run at easy pace 300m run at easy pace
100m sprint, 100m sprint, 100m sprint,
400m run at easy pace 400m run at easy pace 400m run at easy pace
100m sprint 100m sprint 100m sprint
500m run at easy pace, 500m run at easy pace, 500m run at easy pace,
100m sprint, 100m sprint, 100m sprint,
600M run at easy pace, 500m run at easy pace, 400m run at easy pace,
100m sprint 100m sprint, 100m sprint,
600M run at easy pace, 400m run at easy pace, 300m run at easy pace,
100m sprint 100m sprint, 100m sprint
500m run at easy pace, 300m run at easy pace, 200m run at easy pace
100m sprint, 100m sprint 100m sprint
400m run at easy pace, 200m run at easy pace 100m run at easy pace
100m sprint 100m sprint 100m sprint
300m run at easy pace 100m run at easy pace
100m sprint 100m sprint
200m run at easy pace
100m sprint
100m run at easy pace
100m sprint,
Total: 5400m Total: 4000m Total: 3400m
Rest = 1min after each sprint for ALL Levels

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