CFE Run Wod

WORKOUT OF THE DAY:11.28.17

  • Warm up: 20 high knee, 20 butt kick, 20 chest to knee, 20 over under each way, 10 walking lunge with twist, 20 leg swings fwd and lateral, 10 inch worm, samson stretch, ankle rotations each way.
  • Run: 20 x 100m with 30 sec rest. Do not deviate more than 3-5 sec on each 100m.
  • Cool Down: 3 position max time planks, 20 vups, 20 russian twist on Bosu, 20 SLDL, couch/hamstring stretch.

WORKOUT OF THE DAY:11.30.17

  • Warm up: 1 x 400m as pick ups, 10 leg swings each leg fwd and lateral, 10 reverse lunges, 10 side to side lunges, 20 carioca, 20 dynamic high knee, 10 air squats, calf stretch, ankle rotations.
  • Run: 200m, 50 air squats, 200m, 50 push ups, 200m 50 situps, 200m
  • Cool Down: 3 position max time planks,