CFE Run Wod - CrossFit Rock Hill

CFE Run Wod

WORK OUT OF THE DAY:10.17.17

Warm up: run 400m as pick ups, 10 leg swings, forward an lateral, 10 side to side lunges, 10 pigs on skates, 5 fwd, 5 bkwd, 10 mountain climbers with pause, Samson stretch, calf stretch, ankle mobility.
Run:
Level I: 5 x 600m with an easy 400m in between each
Level II: 8 x 600m with an easy 400m in between
Cool Down: CFE recovery, couch/hamstring stretch.

WORKOUT OF THE DAY:10.19.17

Warm up: 2x(4x50M) as fwd,bkwd,hk,bk. 10 leg swings fwd and lateral, 10 side to side lunges, 10 over the fence each way, 10 knee to chest, Samson stretch, calf stretch, ankle mobility.

Run:

Level I: Tabata: 30 rounds as 20 sec all out, 10 sec rest.

Level II: 3 x 1000m with 1:30 rest in between each.

Level III: 5 x1000m with 200m walk in between each.

Cool Down: CFE Recovery, couch/hamstring stretch