Basin CrossFit – CrossFit
(10min) Set up 20-30m shuttle course.
Every 30sec, Complete 2 x shuttles (there and back).
start each 30sec in a different position. Start with standing, then move to belly facing forward, belly facing backwards, in a squat, jump to stand, on knees etc.
Repeat for 4-5min
(5min) Prep the lower body for Running:
Leg swings (each direction)
Calf stretching and bouncing (bouncing on the spot)
(10min) Prep for workout (Use Rower if needed):
5 x 100m — ascending speed across the 100m (50% – 80%)
Walk back as recovery
Score total time, including jog and rest periods
400m Run – Jog 200m
200m Run – Jog 200m
100m Run – Jog 200m
400m Run – Walk 200m
200m Run – Walk 200m
100m Run – Walk 200m