Run Forest Run!

Seaward CrossFit – CrossFit

Metcon (Time)

RUN

4 x 200 meters

*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.

3 x 300 meters

*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.

2 x 400 meters

*Rest 1:00 between runs.
Record fastest 400m interval

Fitness

3 x 200 meters

*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.

2 x 300 meters

*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.

1 x 400 meters

Cool Down

2 Rounds

0:45/0:45 Lower leg barbell smash

Accessory Work

2 Rounds

0:45 Weighted plank march

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