CFE:

Short Intervals

For Time:

Short Intervals:
6 x 400m run easy pace (3 sec rest)
*2 additional 400m for full marathon training

Conditioning

Then:

3 Rounds:
10 OH box step ups, each (stay on squat on box)
10 ring rows
10 side to side alternating hanging knee raises (each)

CrossFit:

Conditioning

Boat Race

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Core Accessory

3 rds for quality:

10 DB strict Press
15 GHD Sit Ups
20 banded good mornings