Mile High CrossFit – CrossFit

Thursday Training Focus

Working on being able to change gears on this conditioning piece. There should be a good difference in your different paces.

Everyones favorite bonus abs to finish up.

WARM UP (No Measure)

WARM UP

1:00 Easy Machine

:20 Hard

:20 Easy

:20 Hard

+

*grab band

-3 Way banded Hamstring Stretch

-Side Lying Quad Stretch

*band on rig

-Banded Samson Lunge

-Banded Ankles

-Banded Spiderman

-Banded Reach Through Stretch

SWEAT DAY!! (Calories)

10 Rounds

:90 Machine @ fastest sustainable pace

:90 Machine @ easy/moderate pace

*30 minutes of constant movement. Looking to find a fast but repeatable pace for the hard efforts. Recovery :90 should be slow enough that you feel like you recover, but fast enough you still feel like you are working.

*if you would like a running option of this workout.

Every 3:00 Run 300 meters, recover on machine in remainder of time.

BONUS ABs!! (Checkmark)

EMOM x 6

:40 V-Ups

:40 Hollow Hold

:40 Russian Twists

*work for as much of the :40 window as possible.