CFE Run Wod

WORKOUT OF THE DAY: 09.14.17

  • Warm up: 2x(4x50m) as fwd, bkwd, high knee, butt kick,10 legs swings fwd and lat, 10 reverse lunges, 10 russian baby makers, 10 side to side lunges, ankle rotations, samson/calf stretch.
  • Skill: 20 BOF Hops with forward lean, 20 exaggerated foot pulls.
  • Run: Level I and II: 6-8x800m with an easy 400m in between.
  • Level III: 3-4x800m with an easy 200m in between.
  • Cool Down: 2 min hollow rock practice, 12 Vups, 30 sec plank holds x 3, couch/hamstring stretch, mobility with Coach Jan.