Mile High CrossFit – CrossFit

Thursday Training Focus

Steady conditioning piece like we have been training here the whole cycle. Adding in some running to it this week which will challenge our ability to maintain consistent paces a bit more.

WARM UP (No Measure)

WARM UP

200m Run

:40 ski/bike @ workout pace

:10 rest

:30 ski/bike @ faster than above

:10 rest

:20 ski/bike @ fastest pace

+

grab band

*band on pull-up bar

:30 banded OH tricep stretch

:30 banded lat stretch

10x banded good mornings

*band on rig post

:45/:45 Banded Spiderman

:30/:30 Banded Pigeon

SWEAT DAY!!! (Time)

3 Rounds For Time:

1000m Row

80/65 Cal Bike or Ski

600m Run

*there is no rest in this. This is 30+ Minutes of straight movement so find a steady pace that allows you to hold a similar pace each round