Mile High CrossFit – CrossFit

Thursday Training Focus

Goal is consistency across rounds. Try and hold the same splits every round on the run. Same as previous week, should not exceed a moderate effort.

SWEAT DAY!!! (No Measure)

WARM UP

10/8 Cal Row

25′ A Skips

25′ Walking Lunges

25′ high knees

25′ butt kicks

25’/25′ lateral shuffle

25′ Inchworm

10/8 Cal Bike

+

1:00 side lying t-spine rotation

:30 pigeon

:30 down dog

:30 Bootstraps

SWEAT DAY!!! (Calories)

Alternate Every 4 Minutes x 9 Sets

-600m Run

-Max Cal Bike

-Max Cal Row

*score is Row Cals + Bike Cals

*must complete 600m Run in 4:00 window each time for Rx
Cut run distance to a 500 or 400 if needed.