Thursday – Endurance

CrossFit Harrisburg – CrossFit Endurance

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Metcon (Time)

Run for total time:

This will be a lactate threshold workout.

Run 1000m Fast to Moderate Pace.

Jog 200m

Run 800m Fast to Moderate Pace.

Jog 200m

500m Sprint or as fast as you can maintain.

Walk 200m

300m Sprint or as fast as you can maintain.

Walk 200m.

Focus on hitting moderate to fast paces on the 1000m and 800m runs.

There is a quick turnaround on the recovery jogs. Hit your 500m and 300m runs as fast as you can maintain. Use the walks to get full recovery.

After completion of workout, rest 4:00 minutes and perform recovery 100m shuttle runs.

Recovery Portion:

Ten Minute Clock: AMRAP

Run 100m shuttle runs.

100m=1 rep.