Run

The WOD today called for a 10K run.

Instead, I did two different CFE (CrossFit Endurance) workouts on the thrill mill.

First, 12% incline, 5.8 mph, 20 seconds on, 10 seconds off for 8 rounds.

One of my favorites so I do it whenever I can.

Second, I did sprints but in a new fashion-
3 rounds:
10 seconds on, 10 seconds off
20 seconds on, 20 seconds off
30 seconds on, 20 seconds off
40 seconds on, 20 seconds off
50 seconds on, 20 seconds off

So you sprint further each time with less rest in between. It was hard.

Round 1= 7.7 mph
Round 2= 8.0 mph
Round 3= 8.5 mph

Then I stretched my hips and calves and lower half for a good 10 minutes.

Good endurance day.

Kelsalynn