Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Rowing

:30 Arms only Row

:30 Core and Arms

:30 Easy Row

then,

1:00 @ 20 SPM

rest :30

1:00 @ 24 SPM

rest :30

1:00 @ 28 SPM

1:00 Forward Fold

10 Scorpions

1:00 Butterfly (hands under legs)

Rowing Intervals (Time)

Intervals

5 Sets

1000m Row/Ski

Rest 2:00

*very simple workout, but very effective. Working on our aerobic threshold. The goal is to drop your split time by a second or two each round.

*score is total time