8/4/2019

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-