CFE:

Long Intervals:

2 x 3200m run, 2 min rest
1600m run, 1 min rest
*1 additional 1600m for full marathon training

then:
3 rds-
12 MB dead bug ( each side)
20 MB plank/knee to elbow

CrossFit:

Strength

Push Press

4 x 6
(weight should be challenging for 6 reps, but with good form and positioning)

Conditioning

“Rear End”

AMRAP 18:
60 double unders
45 air squats
21/15 cal assault bike
10 Push Jerks (165/115)