Buffalo Creek CrossFit – Endurance Dallas Rock N Roll Half
Warm-up
Leg Swings (No Measure)
Front & Side
Warm-up
Front & Back & Side Lunges (No Measure)
each leg
Warm-up
Ankle Roll Out (No Measure)
30 sec each leg
Warm-up
5 x 2min (No Measure)
Metcon
Metcon (No Measure)
Drills
Exaggerated Leg Pulls x 3
Back to Wall x 3
Cadence
50m repeats @102 x 4
200m, 400m repeats @94 x 2
Metcon
Metcon (Time)
Mile Time Trial, Rest 3min
Metcon
Metcon (6 Rounds for distance)
Intervals
6 x 1min, 2min rest