Mile High CrossFit – CrossFit

Thursday Training Focus

We hitting what is called a Flux conditioning piece today. Working on being able to change gears, and being able to recover quickly from hard efforts. Very similar to what is asked of our energy systems in CF style Metcons.

WARM UP (No Measure)

WARM UP

1:00 Easy Row

*grab band

3 Way Banded Hamstring

Banded Quad Stretch

10 Cat/Cows

10 Scorpions

:30 Seated Forward Fold

Straddle Stretch

:15 Bike Sprint

1:00 Row at Workout Pace

SWEAT DAY!!! (Calories)

30 Minute AMRAP:

Max Distance Row

@ 0:00 and every 5:00

Perform a 1:00 HARD Effort Bike.

*the score is your total calories on the bike

*put distance in comments

*the focus of this piece is to spike your heart rate and then be able to recover while still working. The Row pace should be steady through out the full piece, it should feel like a sustainable but not overly easy pace. We are scoring the bike to ensure that a hard enough effort is given to recover from.