Mile High CrossFit – CrossFit

Thursday Training 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

Rowing

:30 Arms only Row

:30 Core and Arms

:30 Easy Row

then,

1:00 @ 20 SPM

rest :30

1:00 @ 24 SPM

rest :30

1:00 @ 28 SPM

1:00 Forward Fold

10 Scorpions

1:00 Butterfly (hands under legs)

SWEAT DAY!!! (Time)

Choice of Conditioning

10,000/9,000m Row

or

20,000/18,000m Bike Erg

or

7,000m Air Run

*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. Improving our aerobic base.