Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/7 Cal Row

10x walking lunges

:30 Dead Hang

5x Burpees

10/7 cal row

10x walking lunges

5x inch worms

10x kip swings

5x Strict Leg Raises

5 Kipping Leg Raises

+

HS practice

3x

:10 HS hold

:10 rest

-hands shoulder width

-pushing tall in scaps

-feet together

then,

1/1 Box Pike Around the Worlds (keep Hips as high as possible)

HS Skill Work (Checkmark)

EMOM x 6

-HS Hold on Wall

-HS Hold Rocks

-Shoulder Taps on Wall

-2 Walks to the Wall (2-3 Steps)

-2-3 Walk Attempts

-25′ HS Walk

-50′ HS Walk

*choose variation that fits where you at. Looking for no more than :25 of work each minute

GET FIT (Time)

3 Sets

20/15 Cal Row

15 Toes To Bar

Right into

3 Sets

10 Burpee Box Jump Overs (24″/20″)

15 Toes to Bar

Right into

3 Sets

20/15 Cal Row

10 Burpee Box Jump Overs (24″/20″)

*28 Minute Time Cap

Long Workout here. Nice and steady from the beginning. Cut Toes to bar reps to something that is 3 sets or less.