Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10 Heel Toe Rocks

:30 slow single unders

:20 fast single unders

2x :15 double Unders or Practice

+

10x cat/cows

4/4 Worlds Greatest

:20 Squat Hold

8 Squat Rotations

10 Cossack Squats

+

*grab barbell

5x air squats

5x RDLs

5x front squats

5x back squats

5x Strict press

3/3x knee over toe split squat – no weight

*add warm up weight

5 Pause Squats (:02 pause)

Build to starting weight

Back Squat (In 16 Minutes complete

8 Sets
1 Pause Back Squats @ 75% and building to a Heavy
Rest 2-3 Minutes between sets

*Pause does not have to be long, just make sure you come to a complete stop every rep.
)

*try and build every set. We are looking to get heavy but must give a solid pause.

Squat/Press Conditioning (AMRAP – Reps)

EMOM x 9 – alternating

-15 DBL DB Front Rack Squats (50s/35s)

-50 Double Unders

-Max Strict Ring Dips

NOTES

*score is ring dips

Modify DU to :35 or Double Under Practice. Strict dips can have a few breaks, perform banded on straight bar if needed or box dips.