3S Run Long Interval 6-21-13

Screen shot 2013-06-09 at 4.09.51 PM
Doug Katona, CrossFit Endurance
Get registered to attend the Endurance Seminar w/Doug as the head coach
this weekend at CFFP.

Run (3S)
5-10 Minutes Mobility
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie: Part 4
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3-5 x 1000m
Recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down


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