CFE

Tuesday Intervals:
Short Intervals:
4 x 200m, 30 sec rest
3 x 400m, 30 sec rest
2 x 600m, 45 sec rest
*additional 400m and 600m for full Marathon training

Then: 8m AMRAP
16 DB reverse lunges
24 lateral jumps over DB
16 weighted sit-ups
16 DB lunges (step forward)
24 lateral jumps over DB
16 hanging knee raises

*tabatas in the event of inclement weather

CrossFit

• Push Press
  • 1×3 @70%
  • 1×3 @80%
  • 1×3+ @87.5%
    
• for time:
  • 30 bar facing burpees
  • 30 thrusters 95/65
  • 30 bar facing burpees

• Optional accessory:
• 4 x 10 bench press
• 4 x 20 hollow rocks