CFE Run Wod


  • Warm up: 2 min easy jog, 10 leg swings forward and lateral, 10 jumping jacks, 10 jumps squats, 10 mountain climbers, 20 skipping, 10 carioca each way, 10 toy soldiers, 10 bridges, 5 x 50m strides, samson stretch, ankle rotations, calf stretch.
  • Skill : 20 BOF hops, 10 each side exaggerated foot pulls.
  • Run: Level 1: 5-6 x 400m with an easy 400m in between each interval
  • Level II: 4 x 400m with an easy 200m in between each interval.
  • Level III: 8-10 x 200m with an easy 100m in between each interval.
  • Paces will be given out at wod. Do not deviate more than 3-5 sec on each interval.
  • Cool Down: CFE recovery, couch/hamstring stretch, mobility  with Coach Jan