Mile High CrossFit – CrossFit

Thursday Training Focus

Machine Based 40+ workouts will remain here. Continuing to build our aerobic capacity with this zone 2 work. Try and not race these, wear a HR monitor if you have one.

WARM UP (No Measure)

WARM UP

2:00 Easy pace on Row or Ski

*band on rig

1:00 banded spiderman distraction

1:00 banded ankle distraction

*band off rig

3 Way Banded Hamstring

:45/:45 Banded Quad Stretch

+

:45 @ moderate pace on ski/bike/run

SWEAT DAY!! (Calories)

40 Minutes for Cals

Row or Echo Bike

@ 0:00 and every 8:00

Perform 1000m Bike Erg or 500m Ski or 400m Run

*back to our long steady 40+ pieces. Find a pace you can hold consistnelty the whole time on the row/echo. See how quickly you can settle back into the pace when you return from your other movement.