Mile High CrossFit – CrossFit

Thursday Training Focus

This workout is not meant to be raced. Find a steady running pace that you think you can maintain for both runs. You should not feel redlined at any point in this workout.

WARM UP (No Measure)

WARM UP

:90 Easy Bike

+

*foam roll

-Lower Back

-Glutes

-IT Band

-Quad

-Calves

+

200m Jog

25′ Increments

-Knee tucks

-Quad Pulls

-Tin Soldiers

-Walking Lunges

-Side Shuffles x 2

-A Skips

-Gate Openers

-High Knees

-Butt Kicks

SWEAT DAY!! (Time)

For Time:

1 Mile Run

2000m Row or Ski

1 Mile Run

100/70 Cal Bike

*40 Minute Time Cap

*long workout here. Use the row to drop your heart rate inbetween the runs. Make sure you leave something in the tank for those last 100 Cals.