Mile High CrossFit – CrossFit

WARM UP (No Measure)

1min Row

200m Run

+

*In 25′ Increments

50′ high knees

50′ butt kicks

50′ karaoke

50′ side shuffle

50′ bunny hops

50′ A Skips

50′ Backwards Gate Openers

+

foam roller

5min roll out

calves/t-spine/glutes/quads

Review farmer carry technique

-slightly leaning forward in shoudlers

-slight bend in knees the entire time

-fast paced walk, no running

-If using DBs you should be using hookgrip, KBs will be to large for this

SWEAT DAY!!! (Time)

For Time:

4x

500/450m Row

400m Run

25/20 cal echo bike

100m DB Farmer Carry (moderately heavy weight)

*35 Minute Time Cap

NOTES

Echo should be done by 2:00 mark – decrease to 20/15 cals if needed.

100m DB farmer carry should have no more than 1 break/set.