CFE Run Wod

WORKOUT OF THE DAY:01.09.18

  • Warm Up: 2 minutes jump rope,2x( 10 air squats, 10 reverse lunges, 10 mountain climbers, 10 push ups) ankle mobility, Samson stretch.
  • Run: Tabata as: 20 rds 30 sec run, 20 sec rest. All out effort on run.
  • Cool Down: 3x( 10 dynamic plank, 10 vups, 10 superman, 10 SLDL with slam ball)couch/hamstring stretch.

WORKOUT OF THE DAY:01.11.18

  • Warm up: 500m row,2x( 10 inchworm to up dog, 10 side to side lunge, 10 air squats, 10 reverse lunges) Samson , calf stretch, ankle mobility.
  • Run: 20 min amrap: 200m with 50m walk or easy jog. Do not deviate more than 3-5 sec on each 200m.
  • Cool Down: 2x( 10 Russian twist on bosu, 6 abwheel rollout, 5 each side Turkish get up with light weight). Couch stretch /hamstring, pigeon.