Peninsula CrossFit – CrossFit
Metcon (No Measure)
10-minute warmup at an easy pace
1 minute on (fast pace), 2 minutes off (easy), 2 minutes on, 1 minute off
Repeat the fartlek set 3 to 4 times
10-minute cool down at an easy pace
Get outside and go for a run. Use the Fartlek Method to work on you conditioning, movement, tempo, etc.
Refer to the link below for a more detailed explanation of Fartlek.