CrossFit Blade – CrossFit
AC: 5RDs 400m mod 200m hard (10 Rounds for time)
5 Rounds:
0-4
400m moderate
4-6
200m hard
*for repeatable efforts
Pacing on these runs:
For the 400m, you should be runnning at your mile pace. The goal is to be able to run at a steady and repeatable effort across all sets.
For the 200m, your goal is to run at 90% of your max pace. You will have less recovery time heading into your next 400 so it is important that your 400m pace is a true MODERATE.
AC:5 RDs Row-500/450m mod 250/200m hard (10 Rounds for time)
5 Rounds:
0-4
Row 500/450m Moderate
4-6
250/200m Hard
AC: 5 RDs Bike-.5mile mod .3mi hard (10 Rounds for time)
5 Rounds:
0-4
Bike .5 mile moderate
4-6
Bike .3 mile hard
