Beginner CrossFit Workout - To truly make this a CrossFit workout it has to be done with intensity for time - not just going through it at a leisurely pace. Also, I've NEVER done reverse crunches in CrossFit - so I'd change that to a different exercise
Bad run > no run. I have to remember this, getting up and doing SOMETHING is better than doing nothing! That's why I ran this morning even though it was the last thing I wanted to do, and I felt AMAZING afterwards!