Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP – DB

AMRAP 3

10/8 Cal Bike/Ski

10 DB Goblet Squats

10 Hang DB Snatches

MOVEMENT/MOBILITY

:30/:30 Spiderman

:30 Squat hold inactive

6 Kang Squats

10 cossack squat

6/6 Fire Hydrants

* grab mini band

8/8 Clam Shells

10 Glute bridges

6 Pause Air Squats

10 Glute Bridges

8/8 Clam Shells

*grab barbell

5 Pause Front Squats

5 Jumps Squats

Build to starting weight

Front Squat (3 Sets
5/5/5++ Front Squat @ 75/77.5/80%
2-3min rest b/t (give yourself enough rest to hit each set with full intensity)

Final set is a max set. Give an effort that leaves you ~1-2 reps from failure. Heavier weights this week. Final set should be )

Bulgarian Split Squat (3 Sets
8/8 DB Bulgarian Split Squats

*slightly heavier than last weeks set of 10s
)

Chin Ups (Checkmark)

3 Sets

5 Chin Ups (:02 pause w/ chin over bar)

*use band to asssist if needed

-rest as needed between sets-