Mile High CrossFit – CrossFit

Thursday Training Focus

Continuing our long, slow machine work. Should be building a lot of confidence in the paces you can hold for an extended period of time. Scoring of this workout is really meant to benefit those with the best pacing. Should feel like a controlled effort the whole time.

WARM UP (No Measure)

WARM UP

1:00 Ski

1:00 Bike

1:00 Row

MOVEMENT/MOBILITY

:20/:20 Sleeper Stretch

5/5 T-Spine Rotations

:30 Cat/Cow

:30 Scorpioins

:30/:30 Pigeon

:20 Transverse Squeeze

:30/:30 Pigeon

core activation

3x

:10 hollow hold

:05 rest b/t

SWEAT DAY!!! (Calories)

3 Rounds

For Cals

5:00 Row

5:00 Bike

5:00 Ski

*your goal is to get the same amount of calories on the same machine all 3 rounds,

Your score is your lowest Row+lowest Bike+lowest Ski.

*trying to be a sustainable pace for the entire workout,