Mile High CrossFit – CrossFit

Thursday Training Focus

Most Running Volume we have done in a while! Cut it down if needed. 3600ms total. Rest after each round should allow for paces to stay relatively fast however.

WARM UP (No Measure)

Warm up

200m Jog

50′ A Skips

50′ C Skips

50′ Lateral Lunges

50′ single leg bunny hops

50′ high skips

+

1:00 figure 4 stretch

1:00 butterfly stretch

1:00 Straddle Stretch

+

primer

200m @ slightly faster than workout pace

SWEAT DAY!!! (Time)

E10M x 4 Sets

600m Run

30/24 cal machine

300m Run

20 GHDSU or Ab Sit-Ups

*9:00 CAP

*cut running distance down if needed to make sure you have some rest. Score is slowest round.

*taking advantage of nice weather, early/late classes will be chilly so feel free to sub a 750m and 400m Ski if prefered.