CrossFit Covalence – CrossFit

Track Sunday

For Quality – Progression Day! (Checkmark)

3 minutes – Easy “Warm Up” Jog

1 minute Walk

5 minutes – Moderate Jog

1 minute Walk

5 minutes – Moderate Jog

Rest until 18:00 mark – 5 Rounds For Speed

200m Sprints

Walk back to starting point, thats your rest time
Moderate Jogs should be your 5k pace or close to it. Something you can sustain for longer than 15 or 20 minutes.

Then your 200m sprints should be well faster than your mile time speed. Your legs will be heavy and fatigued after your moderate jogs but should still have something left.