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Run Chippin’

29
Nov

Run Chippin’

CrossFit Surge – ENDURANCE

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.

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