Crossfit Charlottesville – CrossFit
Warm-up
3 sets, increasing pace:
200m Run
10/side Leg Swings, front to back
10/side Leg swing, side to side
30 seconds Downward Facing Dog + Calf March
5k Run (Time)
Max Effort 5k Run
Use this as a baseline test. Consider scaling back to a 2-mile run if need be.