10 min stretching/mobility
5 min Pose run take offs
Workout:
3 x 1000 @ 80-85% of 800m pace
Cool down:
1000-1600m jog
CrossFit 3+ hrs difference (
Coaching Points:
-Rest as needed between intervals. At least 5 min, I'd probably do around 8-10 min.
-This will hurt, very few people enjoy this distance this fast, get through it!
-A.m. and p.m sessions are critical to success. Don't try to do these workouts back to back with regular CrossFit, you can not achieve adequate recovery.
Dang all the rain, it wasn't that much in Florida and it was their rainy season. Did Crossfit and Spin (905 calories and 30.3 miles).
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