3S Run Tempo or Long Interval 2-22-14

Cowboy CrossFit Kids Troy's son
Cowboy CrossFit Kids

RUN (3S)
5-10 Minutes Mobility
Episode 237: Heel Cord Love
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Drill to land in Pose
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Choose 1:
Tempo
5M @ 80% 5k TT pace
OR
Long Interval
6x 4:00 on / 3:00 off
10-15 minute cool down

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s