*If you are not comfortable running at the speeds listed above- try walking at 4.0 for the warm-up and running at 5.0 for the other two "sprints". You can always adjust the workout as you need and aim to complete the above workout as a goal for a month or two from now :)
I am in the midst of testing out new workouts that are associated with CrossFit. I don't have the mula to contribute to CrossFit right now and the hours do not match with my current schedule. I have been dying to try it and have been incorporating some of the moves used in the classes into my own workouts. I will let you know how it goes and will post the workouts that I do. I will also provide videos of the workout moves, so you know how to perform the exercises! :)
If you have any other requests for workouts- let me know!