Announcements

Holiday Hours on Labor Day!!

8:15 and 9:30 AM

Other than that schedule will remain the same.

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*start on different stations

2 Rounds

:60 Easy Ski

:60 Banded Good Mornings

:60 Box Step Ups

:30/:30 SA DB Strict Press

:60 Ar Squats

MOVEMENT/MOBILITY

:20 Childs Pose

5/5 Reach Throughs

:30 Scorpions

:60 Seated Forward Fold

8 Bird dogs

6 High Plank Bird Dogs

5/5 SL Glute Bridges

:30/:30 Side Plank

:60 High Plank

CONDITIONING (Time)

“Fight Gone Really Bad”

4 Rounds

1:00 Max Cal Ski

1:00 Max Rep Burpees

1:00 Max Rep DB Snatch (50/35)

1:00 Max Rep Box Jumps (20″)

1:00 Max Rep Strict HSPUs

1:00 Rest

NOTES

*Score is total reps combined on all rounds

*easiest way to keep track is keep a running tally each round, and write down total reps after each round

*waterfall start athletes so everyone goes in the same order

*Modify Strict HSPUs to either deficit with a riser or DB Strict Press