CrossFit – Thu, Jan 15 – Mile High CrossFit

Mile High CrossFit – CrossFit

Thursday Focus

Long steady cardio on this day. Taking a step back from intensity and working on some longer slow pieces. If looking to build a solid cardio base for the open these will be very helpful.

WARM UP (No Measure)

WARM UP

1:00 Row

1:00 Bike

1:00 Ski

then,

:30 forward fold

:30 pigeon

:90/:90 couch stretch

Set up Conditioning

SWEAT DAY!! (Calories)

15 Minute AMRAP

Cal Row

Rest 1:00

15 Minute AMRAP

Cal Echo Bike

Rest 1:00

15 Minute AMRAP

Cal Ski

*Just like last weeks 10K row, this is intended to be done at a moderate pace. Do not look at this as a race. Try and find a pace that you feel comfortable being at for a long duration. The one minute rest is mostly a transition, you will not recover much.