Tuck and Roll

26.2 CrossFit – CrossFit

Running is the highest return on investment as you are supporting yourself throuhg the entire excercise. Chris Hinshaw

Warm-up

Running Warm up (No Measure)

## Warmup Run

400 Meters Easy

## 30 Seconds Each

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Superman

Burpees

Russian Baby Makers

Straight Leg Sit-ups

Skipping

Metcon

Tuck and Roll (LT) (Time)

4X500M w 40 sec rest 3 sec faster than 1 mile pace

rest 5 min

4X300M w 40 sec rest 1 second faster than 1 mile pace

5 min rest

4X400M w 40 sec rest 2 sec faster than 1 mile pace

5 min rest

4X200M w 40 sec rest 1mile pace
1 mile pace = time converted to seconds / 160

ex 6 Min mile is 6X60=360/160=

22.5 sec pace per 100M

Run your 200M @ 45 seconds

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