Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

200m Run

5 Inchworms

3 strict PU or 6 ring rows

MOVEMENT/MOBILITY

10x cat/cows

5/5x bird dogs

3/3x bird dog – from high plank

:15/:15 side plank

:15/:15 star plank

:30 pigeon

:30 down dog (pedal feet)

:20 Hollow Hold

+

:20 Active Hang

10 kip swings, start small and gradually build

5 Strict Leg Raises

5 Kipping Knees to Chest

6 Single leg Toes to bar or Air

Toes to Bar Progression (AMRAP – Reps)

EMOM x 10

“X” Toes to Bar

*trying and complete the number of reps you did last week for 2 more sets

*if you struggled to complete your number drop to a number that will allow you to complete for all 10 minutes.

*should still be just one set
score lowest number done in a minute

INTERVALS (AMRAP – Reps)

4 Sets

AMRAP – 3

300m Run

12 American KB Swings (53/35) (Rx+70/53)

Max Rep Strict Pull-Ups (Rx+Bar Muscle Ups)

*2:00 rest b/t

NOTES

*Score it total Pull-ups

Athletes need to finish the run by the 1:50 mark or decrease run distance. Need at least :30 each round to accumulate pull-ups.