CrossFit LoDo – CrossFit LoDo at RiNo
Complete “Main” wod then: run 4×400 meter repeats 1:1 work rest ratio after 5 minutes rest
20-18-16-14-12-10 Calorie Row and Body Weight Deadlift. Set your spine and keep hamstring tension
2 x 2000 meter repeats. Rest at least 5 minutes between efforts. find your proper cadence and fall
5-5-5-5 Back Squat Tempo 1:3:3:1 AHAP at that tempo on your LAST rep!
B. Tabata Burpee Box Jumps with 20# vest
C. 3×10 GHD Sit Ups and GHD Hip Extensions
Run 5 Miles. Every 3 minutes stop and do 10 (each leg) lung steps