CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado
Endurance Program
Day 1
A. 1 DL every 30 seconds @ 80% 1 RM for 20 reps or failure
B. 3 RFT of: 250 Meter Row 10 Hang Cleans 10 Jumping Squats
Day 2
“Nancy” 5 RFT of 400 meter run 15 OHS (95/65)
Day 3
10 k Row
Day 4
A. Find a heavy 3 Front Squat from the ground
B. 40 Wall Balls 200 meter run 30 wall balls 400 meter run 20 wall balls 1 mile time trial run. Find your cadence with tired legs!
Day 5
A. 10×400 m repeats. rest exactly 2 minutes between efforts
Leave a Comment