CFE:

Tuesday Intervals:
5K training
Short Intervals:
5 x 150m sprint, 30 sec rest
*1 min rest after last 150m
4 x 300m run, 30 sec rest
*1 min rest after last 300m
3 x 600m run, 30 sec rest

Then: 4 rds:
10 goblet squat (3 sec descent, explode up)
10 straight leg dead lift (same weight and tempo)
And 3m AMRAP
1/1,2/2,3/3,4/4…………
BB sit-ups (trainer bar)
Lying leg raise with BB over chest

CrossFit:

-Odd object conditioning-

3 Rounds : (15 min cap)
5 Double Kettlebell Hang Clean and Jerks
50′ Double Kettlebell Front Rack Lunge
5 Double Kettlebell Hang Clean and Jerks
100 Meter Double Kettlebell Farmers Carry
** KB 53/35**

Conditioning:

3 rds

-400 m run

-21 lateral bar burpees