M WOD 150617 “Time Trial”
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20m Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20m Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip x 20-30″
20 m Walking lunges combo arms circle each s0ide 10+10
MOBILITY & SKILLS
Ankle-Knee-Hips-POSE RUNNING
CONDITIONING
A) Intervals
Run 3x1200m
Rest 2 minutes between intervals
Rest 5′
B ) Time trial
Cover max distance
Row 10 min