OK, so here is the workout I will be doing on Monday (if I get sleep the night before) This one takes about an hour or more depending on your running times. However, this is a great trainer for marathon running. If you do this one, let me know how you do. I'm sure I will be sucking butt by the end.
1 mile run
21 hand stand push ups (modified with knees on a bench)
1 mile run
50 back extensions
50 sit ups (if you aren't in a gym do 100 sit ups)
1 mile run
100 squats
1 mile run
100 single jump ropes (or 50 double unders if you are that talented)
This is my first endurance workout and again, it will take a while so be sure you are not rushed to finish up. If you need to cut your running to 1/2 miles to get started if you have not been running much. The best part of CrossFit is that you can modify everything to fit your current fitness level. Let me know if you need ideas on how to modify something and remember you can always check out crossfit.com for exercise demos and modifications. Have fun and good luck with this one!:-)
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