CrossFit LoDo – Denver Colorado
Endurance Training Program
Day 1
5x Max Distance 110 Cadence Run. If efforts aren’t lasting for 3 minutes find your cadence where you can for 3 minutes x 5 rounds
Day 2
A. 1 DL every 30 seconds @ 75% 1 RM until 20 reps or failure
B. 3 RFT 20 Back Squats @ 135/95 400 Meter Row
Day 3
15 Rounds: Max Calorie row in 25 seconds, rest 35 seconds.
Day 4
16-14-12-10-8-6-4-2 Hang Cleans @ 135/95 Burpees
Day 5
Run 3 Miles for Time. Rest 5 Mintues. Run 2 Miles for time. Rest 5 Minutes. Run 1 Mile for time. Find your 5 k pace on each of your runs
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