Warm up: 10 minutes

4 Minutes easy – 2 Minutes faster – 1 minute faster, w/2 x 50m hard stride between each run (@ mile goal pace or faster)

Spend 5/10 minutes stretching

-Calf Stretch

-Leg Swings

-Hamstring Stretch

New movement of the month, 1 Mile Time Trial!

The weather is getting warmer now so we can’t wait to start getting outside more, what a better way to do that than get a faster mile time!?

Strength/Skill: Run

1 mile Run Time Trail

Metcon: CrossFit Games Open 11.1 / 14.1 

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs