Crossfit Run

Run a total of 5k, toward the end:

5 Rounds:
10 push ups
Monkey Bars
10 Squats
5 chin ups

Jog

Jog 2 miles:

Heat Acclimization

Hills

10 Rounds:
100m Hill Sprint
Job back down

Weight Workout

40 lb dumb bell Power Cleans
Tri Extension Machine
Bi Extension Machine

Crossfit

Run 1 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Jumps

Run 1 mi

Crossfit

Run 1mi

4 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups

Run 1mi

Jog

Run 5k

Crossfit

Run 1mi

3 Rounds:
10 Feet to Hands
20 24" Box Jumps
30 Sit Ups
40 Squats


Run 1mi

Fast Crossfit

Run 1mi
no rest
21-15-9
Pull Ups
Dips
Run 1mi

Intervals

10 Rounds:
1 Min On, 1 Min Active Rest

Avg distance ~290m