Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*on rower

:30 Arms Only

:30 Arms and Core

:30 Full Stroke

1:00 @ 20 SPM

1:00 @ 23 SPM

1:00 @ 26 SPM

*grab band

-3 Way Banded Hamstring

-Side Lying Quad Stretch

*on rig

-Banded Ankle Opener

–Banded Pigeon

SWEAT DAY!!! (Time)

3 Sets

2000/1800m Row

Rest 2:00 in-between sets

*long intervals here. The goal is to negative split these. Start at a pace you know you can hold and try to get faster over the sets.

Bonus Abs (Checkmark)

3 Sets

10-20 GHDSU or V-Ups

10 Banded Deadbugs

10 Bird Dogs

*rotate through stations, for quality not time