Mile High CrossFit – CrossFit

Thursday Training Focus

Classic Sweat Day workout here. Meant to be a steady pace, with small enough reps of each movement to keep you moving.

WARM UP (No Measure)

WARM UP

1:00 Row

1:00 Bike

15 No push up burpees

20 Box Step Ups

+

with light change plates

5x DB lateral raise

5x DB strict press

5x DB front raise

5x front squats

5x DB high pulls

10x DB curls

5x DB lu raises

+

:30 thread the needle

:30 up-dog

:30 cat/cows

:30 side lying t-spine rotation

+

10/10x wall leaning calf raises

10x tibialis raises

50′ small bunny hops

SWEAT DAY!!! (AMRAP – Rounds and Reps)

AMRAP – 30

200m Run

20 ab-mat sit ups or GHDs

20/15 cal row

20 box step ups (1 DB Hold)

20/15 cal echo

20 American KB swings (moderate)

Notes

move through this at a moderate pace. KB should be a weight athletes can perform unbroken.
Runs = 2 Reps