Buffalo Creek CrossFit – Endurance Dallas Rock N Roll Half
Warm-up
Leg Swings (No Measure)
Front & Side
Warm-up
Ankle Pike Ups (No Measure)
10 both sides
Warm-up
Star Lunges (No Measure)
5 each side
Warm-up
5 x 2min (No Measure)
Metcon
Metcon (No Measure)
Drills:
Exaggerated Leg Pulls – x 3
Back to Wall Drill x 3
Cadence:
50m repeats @102 x 4
200m, 400m repeats @94 x 2
Metcon
Metcon (6 Rounds for distance)
Intervals
6 x 5min , Rest 3min