Warm-up:
Dynamic Stretching
Running Drills
10min Easy Run
WOD:
5min Moderate Pace
2min Walk
3 Rounds:
30sec Glute Hamstring Raises
15sec Rest
30sec Pullups
30sec Rest
1:30min Fast Pace
30sec Rest
5min Moderate Pace
2min Walk
Cool Down:
10min Easy Run
Static Stretching
Post time and distance to comments:
SPD CrossFit 
44:30 minutes (4.12 miles)