Announcement: On Ramp crew will meet in Arvin's 3rd floor weight room at 0530 to perfect the back squat and other posterior chain movements.
Everyone else will meet down at Shea Stadium track at 0540 for a sprint workout. First one there will rally the group at the bleachers.
You may meet in front of Arvin at 0530 and jog down as a group. First round of sprints will begin around 0545.
Recommended warmup: Light jog from barracks to Shea Stadium track at your own pace
Pre-WOD mobility: 5 mins on hamstring stretch, standing quadricep stretch, butterfly stretch, lower back stretch, and other pre-sprint stretches of your choice.
WOD: 6 rounds of 800m run (two laps around track) at max effort
Jog 2 mins at a recovery pace between each work cycle. Try not to walk.
Recommended cool down: Slow jog back to the barracks at your own pace, repeat pre-WOD mobility stretches if time allows.
2 comments:
This was my first workout at this Crossfit box. It was great to see so many people out running so early in the morning. I am ready to make going a part of my daily routine.
That was a good one, my legs are definitely feeling it, and it was a fun start to the day. My average for the 800s was 2:58.
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