April 2,2020

United Performance – CrossFit

Metcon (Time)

Warm-Up:

Run 800m @ easy pace

+

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Running Beep Test:

Run 200m within each time interval, until failure:

1:45, 1:40, 1:35; 1:30, etc…

Part 2 – Cool-Down:

5 min Walk

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5 min Seated Straddle Foward Fold/Hamstring Stretch

Notes:

Run 200m in 1:45, rest remainder of time window. At the 1:45 mark, run another 200m in 1:40, continue by decreasing 5 seconds off of each interval until you’re unable to complete the 200m run within the time window.

…

Less advanced runners, start at 2:00 and work your way down.