Iron Grip CrossFit – CrossFit
An article about sprinting.
http://library.crossfit.com/free/pdf/57_07_Sprint_Train.pdf
Warm-up
(No Measure)
2 Rounds
20 meter bear crawls
20 meters under the fence
20 meter frankenstein walk
20 meter broad jumps
Skill
Push press
Weightlifting
A: Push Press (5-5-5-5-5)
Metcon
B: Metcon (5 Rounds for time)
1-1-1-1-1
100 meter Sprint
Alternate push press sets with sprint sets. Rest as needed between efforts.