Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman Lunges

:15 Jump Squats

+

:45 wall sit – narrow stance

+

thick band on rig knee height

20/20x banded TKE

2 x :45 spanish squat

5/5x staggered stand DL – band distracting leading leg hip – no weight

+

performed on box

:45/:45 Box Pigeon

4/4 Controlled Step Downs

10 Pogo Jumps

4 Box Jumps

+

*foot on 4″ plate

6/6 BW Reverse Lunges

Back Rack Lunge (Every 2:30 x 4 Sets
6/6 Back Rack Reverse Lunge – perform from 4″ plate
2min rest b/t

perform @ 30-40% of 1RM back squat

Perform all 6 reps on 1 leg then switch)

PARTNER WOD (Time)

For Time – with partner

5x

10 Box Jumps (30″/24″) Synchro

20 Power Snatches (95/65) Split however

NOTES

Box Jumps are high in this workout. So make sure it is a height you are comfortable with under fatigue. Barbell is meant to be a weight that you can cycle. No singles.