Mile High CrossFit – CrossFit

Thursday Training Focus

Should be getting really comfortable with our zone 2 rowing paces. More Bike this week so will be important to dial in those paces this week.

WARM UP (No Measure)

WARM UP

1:00 Easy Row

1:00 Moderate Bike

*grab foam roller and heavy band

Foam Roll

-Lower Back

-Glutes

-IT Bands

-Banded Quad Stretch, with knee elevated on foam roller

*attach band to rig

-Banded hip distractions

-Banded Samson

-Banded Ankle Stretch

SWEAT DAY!!! (Time)

For Time or get as far as possible in 45 Minutes:

1000m Row

150/120 Cal Bike

1000m Row

120/90 Cal Bike

1000m Row

90/60 Cal Bike

1000m Row

*continuing to work on our long slow, steady pieces. Focus is still the same on consistent paces and not redlining. This Bike is much more bike heavy than last week which was mostly rowing.

*it is finshable but most will not which is fine. add a second for every rep you didnt finish. Each 100m = 1 rep.