Mile High CrossFit – CrossFit

Thursday Training Focus

Slow and Steady still. Should be getting more comfortable with these longer time domains, and especially your paces on the rower.

WARM UP (No Measure)

WARM UP

250 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!! (Distance)

42 Minute AMRAP:

2500m Row

100/75 Cal Bike

1500m Row

75/60 Cal Bike

Row for Meters in Remaining Time

*continuing to work on our long slow, steady pieces. Focus is still the same on consistent paces and not redlining. Those who move the bike at a descent pace will have good amount of time to row at the end. Do not sprint to finish.