07/13/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Scale 1:

For time:

Run 400 meters

Run 200 meters backwards

Run 400 meters

Run 200 meters backwards

While running backwards be sure to pick the feet up high enough to prevent tripping and turn your head to look where you are going. Shorter steps can also be helpful.

Scale 2:

If you can complete an 800 meter run in under 4:00 you can perform this workout as written.