Mile High CrossFit – CrossFit

WARM UP (No Measure)

Thursday

200m Easy Jog

25′ Increments

-Knee Tucks

-Quad Pulls

-Tin Soldier to SL RDL

-Bunny Hops

-A Skips

-High Knees

-Butt Kicks

200m Run (faster)

+

Straddle Stretch

Samson Lunge

+

1:00 Bike at Workout Pace

SWEAT DAY!!! (Calories)

Every 12:00 x 3 Sets

1000m Run

500m Ski

Max Cal Bike

*there is no built in rest to this workout so you must pace the bike the first 2 rounds so that you can still hold a decent pace on the run and ski. Cut run down to 800 or 600m if you think it will take you over 6:00.

*score it total bike cals