Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 Easy Machine

10 Glute Bridges on Box

4/4 Contolled Step Downs off Box

:30 Hollow Hold

then,

1:00 Forward Fold

:20/:20 IT band stretch

:30 Rig assisted Squat Hold

:45/:45 Pigeon on Rig

:20 Superman

10 Prone Ys

:30/:30 Spiderman Hold

SWEAT DAY!! (Time)

For Time:

36-24-12

Box Step Ups

DB Bench Press

GHDSU or AB Mat Sit-Ups

American KB Swings

right into

(Your Choice)

2000/1800m Row/Ski

or

100/80 Cal Echo

or

1 Mile Run

*this is all intended to be done at a nice steady pace. Do not come out to hot, try and move nice and smooth

*this is lots of reps on the DB bench, choose a moderate weight you will have to break a couple times on that first set