Dabbling in Crossfit

I went out at lunch today and did a crossfit workout that I came across on http://ultratraining101.blogspot.com/. This workout had me huffing and puffing afterwards and I loved every sundrenched minute. It was a pleasant break from the usual run routine and I will be utilizing this workout and variations of it at least three times a week. I believe not only will it boost my endurance but also help decrease the risk of injury the constant pounding of LSD running can bring. I will continue to run but I want to break it down to 2 solid days of running(one moderate run and one long run) per week along with the Crossfit endurance workouts and Tabatas(see below). This was my lunch workout today(45 min).

*Warm up jog for 1/2 mi
* 6 sets of Tabatha's( Interval run at 20sec all out then rest 10sec....repeat)
* 45 pushups
*40 walking lunges
*20 jumping jacks
*40 ab crunches
*5 min cool down jog