Simple Plan
December 28, 2020
Bye Bye Bye Masters
December 30, 2020

CrossFit Rome – CrossFit

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Tosh Sprint (Time)

3 Rounds

200m Run

400m Run

600m Run

*Equal part work to rest for these intervals.
*Equal part work to rest. If your 200m takes 57 seconds, rest 57 seconds before running the 400m. If your 400m takes 2:12, rest 2:12 before running your 600m and so on. You will run a 200, 400, 600, 200, 400, 600, 200, 400, 600. Your time will be your total time.

You goal is to run the 200s around 1 minute, your 400s around 2 minutes, and your 600s around 3 minutes. Modify the workout based on goal times. This should be more of a short interval style workout. Not a jogging workout.

Warm-up

## Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

**DEMO VIDEO:** [Click Here](https://youtu.be/WVTJdjFjzaE)

## Mobility ##

2 Rounds:

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

30 Seconds Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)