Make up Day
Complete anything from Monday and Tuesday that you didn't get to. Get it done. Even if you don't like it. If you want to throw in anything else, feel free to as Thursday is a complete rest day. Try to enjoy the day off as Friday we return to the grind. The end of the week has axle work, hspu, rope climbs, and of course, Olympic lifting.
-Running-
A.
4x200 meter sprint with 200 meter easy jog between efforts.
Rest 4 minutes
B.
1x800 meters (try and hold about a 400 to 600 meter pace if possible)
Rest 4 minutes
C.
4x200 meter sprint with 10 seconds rest + 200 meter easy jog between efforts.
The 200's need to be really fast. Push them and don't hold back. I'd say about 90% RPE if possible. You will need to pace the 200 meter jogs so that you're recovered enough to hold your fast time. The second set of 200's has an additional 10 seconds of complete rest in addition to the 200 meter easy jogs. Focus on trying to get your heart rate down as much as possible during this 10 seconds of additional rest.
(workout courtesy of NorCal CrossFit Endurance)
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