CrossFit Surge – ENDURANCE
RUN: Metcon (No Measure)
Run Strength Development
Starting with a 5-10′ bike, row, or run warmup at easy pace…anything to get the legs moving today.
6 x 1′ Hill Bounding just outside of Surge, along the east or west street that hugs it.
Recover at the top with 2′ of walking, then run back down the hill with a fast cadence. The cadence should feel uncomfortable but the speed should be pulled back. Goal is turnover!!!
When you’re at the end of the hill perform a 15″ wind sprint. Wind sprint = ALL OUT!!!
Walk back to the bottom of the hill to repeat.