Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:30 barbell strict press

:30 reverse lunge

:30 bent over rows

:30 air squats

:30 push press

:30 Front Squat

+

MOBILITY/ACTIVATION

:20 dead hang

3/3x hip airplanes

10/10x half kneeling t-spine opener

*grab band

10/10 TKEs

:30 Banded T-Spine Opener

:30/:30 Banded Reach Through

+

:20/:20 Star Plank

10x glute bridges

:30 glute bridge hold

10/10x quadruped straight leg hip abductions

Bench Press (4 Sets
3 Bench Press
right into
6/6 Goblet Lateral Lunges

*start @ 75% and build to a heavy set of 3
*try and get really good ROM and then explode out of the bottom of the lunge)

METCON (AMRAP – Reps)

AMRAP x 12

3x

24 Wallballs (20/14)

12 Box Jumps (24″/20″)

In Remaining TIme:

Complete as many Rounds as possible

8 Front Squats (135/95)

4 Wall Walks

*score is total FS + WWs

NOTES

Need to be done with the buy in by the 9:00 mark. Use wallball weight that allows all sets to stay under 2:00