Mile High CrossFit – CrossFit

Thursday Training Focus

Long Conditioning pieces with no rest. Focus on pacing and being able to move steadily for 30+ minutes.

WARM UP (No Measure)

WARM UP

200m Slamball Carry

+

:30 Cat/Cows

:30 Side Lying T Spine Openers

:20 Transverse Squeeze

*on rig

:20/:20 SL Wall Sit

-Calf Stretch

-Figure 4 Stretch

-Leg Swings

:20/:20 SL Wall Sit

2:00 Easy Ski or Row

SWEAT DAY!! (Distance)

Every 10:00 x 4 Sets

400m Run

15 Slam Balls

200m Slam Ball Carry

15 Slam Balls

-Max Distance Ski or Row in Remaining Time at Moderate Pace

*no rest between sets so stay pretty easy on the machine, as you will go right back into a run. Goal it to push the run and ball at a good pace and then use machine as active recovery