Timed 5K

CFKSQ – CrossFit

Delta

5k Run (Time)

Max Effort 5k Run

Warm-up

1)

100m Run

2)

10 Spiders

10 High Lows

10 Cow Grazers

10 Squat and Reach

3)

100m Run

4)

High Knees

Butt Kicks

Over the Hurdle

High Skip

Distance Skip

Ankle Circles