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SHRED November 28, 2016

CrossFit PTC – SHRED

Warm-up

Runner Complex

Samson, Groiner, Hamstring, Pigeon

Metcon

Run, Run, Run! (Time)

Run 1 mile

Rest 1 minute

Run 800m

Rest 1 minute

Run 800m

rest 1 minute

run 600m

rest 1 minute

run 400m

rest 1 minute

run 200m
Mile to be run hard.
 Try to hit the mile pace for each descending rep.

Example: You run the mile in 6:00, try to run the 800′s in 3:00, the 400′s in 1:30 and the 200′s in :45

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