CFE Run Wod

WORKOUT OF THE DAY: 09.12.17

  • Warm up: 20 jumping jacks, 10 knee to chest, 10 figure 4, 10 over under (both ways), 10 reverse lunges, 10 side to side lunges, 2 x (4x50m) as fwd, bkwd, hk, bk. Samson stretch.
  • Skill: Cadence 94-96-98
  • Run: Level I: 5k
  • Level II: 4-5 x 400m with 200m in between each.
  • Level III: 4-5 x 400m with 100m in between each.
  • Cool Down: Banded core on bench, plank,couch/hamstring/pigeon and mobility with Coach Jan.