5 Rounds For Time
15 Over Head Squats 95/65
If you are planning on running any races or want extra running work use CrossFit Endurance 2-3x per week. They provide all the information right on the site.
For example one endurance WOD was
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
12min Time Trial:
Cover as much Distance as Possible.
Adding that to your regular programming with us combined with the 4x800m we ran and the WOD we are doing tommorow is enough to be proficient at a 5k if that is a typical week. If you are tuning up for a longer distance try adding a little more distance several times a month like this one from November…
Choose ONE sport and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
SC=short course LC=long course U=Ultra as in ultra marathon, anything more than 26.2mi.