FITLAB – CrossFit 3000 – CrossFit
Metcon (No Measure)
3 sets of:
3 x 500m w/40s rest between efforts
Rest 4 mins (must perform 200m easy jog within 4 min interval)
2 x 60m sprints at approx 95% effort w/140m walking recovery after each sprint
Rest 2 mins b/w sets
Workout Focus: Treat each 500m interval as a 300m easy plus 100m moderate plus 100m at a fast pace. Focus on the final 100m. Focus on HR reduction during the 40s rest.
Complete a 200m jog during the 4 min rest, after the 4 min rest, perform the 2 x 60m sprints. The 60m sprints are intended to open up your stride and recruit fast twitch muscle fibers.