20:10 x 8 rounds, 20 seconds on 10 seconds off. Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Set grade at 12, speed at 8mph (7:30/mile pace). Didn't change speed at all. Nice, short workout! Deadlifts tonight!!
Showing posts with label crossfit endurance. Show all posts
Showing posts with label crossfit endurance. Show all posts
Wednesday, April 22, 2009
Tuesday, October 21, 2008
CrossFit Endurance
WOD as Rx by CrossFitEndurance called for 16 rounds. I didn't reset my watch a couple times so I ended up with a little more rest on a couple of the rounds, so I penalized myself and ran some extras. Not as easy as I thought it would be...
10 seconds sprint
20 seconds rest
19 rounds
10 seconds sprint
20 seconds rest
19 rounds
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