Outrun the Zombies!

Iron Grip CrossFit – CrossFit

Sprinting is one of the most potent exercises there is. Funny thing, when most people decide they want to start running every day, they think of running for miles. What they fail to remember is: you have to run a hundred meters before you can run a mile. In fact you have to run 16 hundred meters before you get to a mile. Why not start with the hundred meters, or even shorter? There is tremendous value and fitness to be gained by learning how to sprint short distances. So let’s do it.


Warm-up (No Measure)

20 meter Samson walk

20 meter Under the fence

20 meter High knees

20 meter Butt kickers

20 meter Speed skater


The sprint start


Metcon (5 Rounds for time)

20 Rounds – each for time:

50 meter Sprint

walk back
–Record the time for each of the 20 sprints.

–Score the 5 slowest sprints.

–Use a stopwatch that records hundredths of a second (i.e. 09.26 seconds).

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