http://crossfitsouthie.com/endurance

Warm-up
Rowing technique
Pose running drills
Calf and hamstring stretching

Skill
GHD sit-ups/hip-back extensions
20 sit-up each
20 hip-back extensions

WOD
1000m Row
800m Run
Rest 3 min
750m Row
600m Run
Rest 2 Minute
500m Row
400m Run
Rest 1 Minute
250m Row
200m Run