CrossFit Lakewood Ranch – Endurance
Today’s surging WOD is designed to develop and improve your ability to surge at the end of a race, and to increase speed and performance.
Metcon (8 Rounds for time)
Runners: 8 x 500 Corner Surges
Run 400 meters at 5K pace then speed up to full sprint pace for the final 100 meters. Slow jog back to the starting line and repeat.
CrossFitters: Pair up with one of the runners. While they run their 400m, AirDyne bike at 90% RPE. Join your partner and sprint the final 100m.