400 m run, dynamic mobility
3 minutes of cadence work, rising every minute, start 2-3 rpm higher than you’re used to!
rest 60 seconds then…
- 12 minute time trial
Your score is the distance covered in that 12 minute period.
You can do a 2-3 minute “wind-up” run first (or use your cadence run without any break) to make sure you’re running hot when you start counting your distance.
Instead of a finisher, do this in same time block as a normal CrossFit WOD, but do this one FIRST!