CFE Run Wod - CrossFit Rock Hill

CFE Run Wod

WORKOUT OF THE DAY: 10.31.17

Warm up:
Row 500m easy, 10 walking lunges (5 fwd, 5 bkwd), 10 side to side lunge, 10 inchworm to up dog, 10 leg swings fwd and lateral, ankle rotations, samson stretch, calf stretch.
Run:
Level I: 6 x 600m with an easy 300m in between each.
Level II: 8 x 600m with an easy 300m in between each.
Cool Down: Max time 3 position plank hold. 30 ab mat su with 10# slam ball, 10 superman , 10 SLDL on Bosu Ball. 10 air squats on Bosu Ball, couch/hamstring stretch, mobility as needed.

WORKOUT OF THE DAY: 11.02.17

Warm up: easy 300m jog, 20 high knee, 20 butt kick, 10 each side over and under, 20 knee to chest, 10 leg swing fwd and lateral, 10 push up to samson stretch.

Run:

Level I: Tabata Row or Run: 35 rounds as 30 sec on, 20 sec off.

Level II:

2 x 200m with 50m recovery in between.

2 x 400m with 100m recovery in between.

2 x 1000m with 200m recovery in between.

Level III:

2 x 200m with 50m recovery in between.

3 x 400m with 100m recovery in between.

3 x 1000m with 200m recovery in between.

Cool Down:

20 V ups on Bosu Ball, 10 glute hip bridge, 10 each leg hip extension, hamstring/couch stretch, mobility as needed