Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

15/12 Cal Row

10 Low Jump Squats

10/8 Cal Row (faster)

MOVEMENT/MOBILITY – light KB

50/50′ single arm OH carry

50/50′ – 90 degree updside down KB carry

5/5x single arm upside down strict press

+

with band

:30 banded lat stretch

:30 banded handcuff

:30 front rack stretch

20x banded pull aparts

+

8 Barbell Strict Press

5 muscle snatches

3 Snatch Balances into Power Position

5 overhead squats w/ pause in bottom

3 power snatch w/ pause at knee

3 Power Snatches

Snatch + OHS (Every :90 x 7 Sets
-1 Power Snatch + 2 OHS

*start at a moderate weight and try to build across sets. Last set should be pretty challenging )

GET FIT (Time)

27-21-15-9

Cal Row

WallBalls (20/14)

Toes to Bar

(Female Cals 24-18-12-6)

*16 Minute Time Cap

NOTES

Most of the workout separation will happen in the first 2 sets of WB/T2B. Try and be a little aggressive coming out, knowing that the reps will drop drastically. Cut Toes to Bar reps if you need to.