Monday July 26th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday July 26th

25
Jul

Monday July 26th

“LITCHI”

WORKOUT GOALS
1.) Complete each run in 7:00 or less.
2.) Your last run should not be your slowest.
3.) Decrease your run time across each round.

RX
4 ROUNDS FOR TIME
Run 1200m
– Rest 2:00

LEVEL 2
4 ROUNDS FOR TIME
Run 1000m
– Rest 2:00

LEVEL 1
4 ROUNDS FOR TIME
Run 500
– Rest 2:00

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Foam Roll Foot / Side
:30 Rocking Calf Stretch / Side
:30 Groin Stretch / Side

Notes

Target | 3:00-7:00 per Run
The best way to make a running workout better is to find a partner that you want to chase and be chased by throughout the entire workout. If you are able to, try to find a running buddy. This helps us focus on a pace and to push that pace ever so slightly to help us to increase our overall speed. If we just go out there and run hard, fitness will still happen. Make sure we have some fun! We want to try to find the fastest pace that allows us to finish all runs in a similar time (within about :15 of each run). The easiest way to do this is for us to have a specific goal for ourselves; we will practice some pacing drills in the warm-up and test out a warm-up 400m to get us right where we need to be.

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