Indian Land CrossFit – Aerobic Capacity Threshold
Warm-up
Warm-up (No Measure)
Calf/Ankle Mobility
1. KB Calf Smash/LAX Ball Each Calf 2 Minutes
2. LAX/Empty Barbell Smash Tibalis Anterior
3. Banded Ankle Distraction
+
Running Warm Up Drills
Metcon
Metcon (Time)
Option 1:
5 Sets:
Building Loop Run Directly Into 200 M Run Sprint
-Rest 2 Minutes-
Metcon (Time)
Option 2:
5 Sets:
400 M Run Directly Into 125 M Run Sprint
-Rest 3 Minutes-
