Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

15/12 Cal Row

5/5 Controlled Lateral Step Downs

3/3x plyometric step ups

10x kip swings

5x Kipping Straight Leg Raises

+

5/5 T Spine Rotations

:30 thread the needle

:30 childs pose

:30 pigeon

:30 side lying t-spine rotation

10x glute bridges

5/5x single leg glute bridge

:20 HS hold

10x wall facing HS shoulder taps

5x HS kick ups in space OR HS kick ups against wall

HS Skill Work (No Measure)

EMOM x 6

-HS Hold

-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 your at. Looking for no more than :25 of work each minute.

Same as last week. Keep working the same variation or try and progress to the next one

GET FIT (Time)

2 Rounds

40/32 Cal Row

20 DB Box Step Overs (24″/20″) (50s/35s)

40/32 Cal Row

20 Toes to Bar

40/32 Cal Row

20 Hang Power Cleans (135/95)

*30 Minute Time Cap

*long grind on this workout. Managing Grip fatigue will also play a major factor, so break things up earlier than you may think. Cut cals if you are not completing them under 3:00. Chose a hang Clean weight you can hold onto fairly big sets with.