Remember, this is SKILL based. Do your drills, make yourself a more efficient running machine. And don’t neglect mobility work, this is a DAILY requirement!


  • Total of 1/2 – 1M with easy jog and some pick-ups 
  • Beginner Drills
  • Cadence Work, Week 1


  • RUN: 4-8 x 200m w/ 2min rest. No more than 2-3 sec deviations


  • 400m easy jog
  • Runners mobility trifecta.

Enjoy the video, Dr Romanov showing CrossFitters how to begin.

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