Monday: 3 mile run, easy pace

Tuesday: CrossFit

Wednesday: 3 mile run, easy pace

Thursday: CrossFit

Friday: Rest Day

Saturday: 4 mile run, easy pace

Sunday: Flow/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSSFIT DAYS AND 2 STRETCH/REST DAYS