WOD Demo: 5K Run

Cara Hipskind of Swift CrossFit performs today’s 5K run in Santa Cruz, California.

Follow along for beautiful views of the California coast and for tips on how to warm up for this benchmark from CrossFit Aerobic Capacity’s Chris Hinshaw.

Workout of the Day for 221209:

Run or row 5,000 meters for time

Post time to comments.
Compare to 221012 or 220802.

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Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.

Beginner Option:
Run or row 3,500 meters