Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Minute Tabata (:20/:10)

On Rower

MOVEMENT/MOBILITY

:20/:20 Sleeper Stretch

5/5 T-Spine Rotations

:30 Cat/Cow

:30 Scorpions

:30/:30 Pigeon

:20 Transverse Squeeze

5 Push-Ups

core activation

3x

:10 hollow hold

:05 rest b/t

+

3x

:10/:10 single leg glute bridge hold

*no rest b/t

SWEAT DAY!!! (AMRAP – Reps)

AMRAP x 30 Minutes

Max Distance Row

*every 1000m you must hop off rower to complete 20 GHDSU or 25 Weighted Situps and 30/25 Pushups

*score is total meters accumulated