W.O.D.: E Long Intervals Day 1 Week 11

CFE STRENGTH & CONDITIONING WOD: Rest Day

Spend at least 60 minutes recovering. Take an ice bath, stay hydrated, mobilize, etc. Post recovery modalities to comments.

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Post thoughts to comments.

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 6 x 200m on 3:30, hold splits within 3-5 seconds

Bike (THU): 3 x 5k, spin/rest 3:00, hold splits within 3-5 seconds

Run (THU): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 1000m with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a 3S rest day.

Swim (SUN or TT): 3 x 300m on 4:30, hold splits within 3-5 seconds

Bike (FRI): 3 x 5k, spin/rest 3:00, hold splits within 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 1:00, hold splits within 3-5 seconds

CrossFit Endurance Seminar, CrossFit Munich, Munich, Germany

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