Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM

200m Run

2 Ground to Standings

10x heel/toe rocks

10x step ups

+

*grab light DB

5/5 Stict Press

5/5 DB Russian Swings

10 DB Snatches

*grab box

:30 pigeon stretch – on box

:30 half front split – on box

5/5x straight leg leg raises – foot starts on 20″ box and raising as high as possible

5/5x straight leg hip abductions – – foot starts on 20″ box and raising as high as possible

:30 armless prayer on box

4/4x plyometric step ups

10 Pogo Jumps

3x Box jumps

STRENGTH EMOM (Checkmark)

EMOM x 12 (rotating)

-10 Seated Arnold Press

-1 Set Strict Chin Ups

-3 Tall Box Jumps (trying to land as high as possible)
*need to get at least 5 pull-ups, us light band or can also do 10 Lat Pulldowns

CONDITIONING (Time)

For Time:

300m Run

30 Box Jump Overs (24″/20″)

20 DB Snatches (50/35) (Rx+70/50)

3 Rope Climbs (Rx+ 5 Reps)

300m Run

3 Rope Climbs (Rx+ 5 Reps)

20 DB Snatches

30 Box Jump Overs (24″/20″)

300m Run

25 Minute Time Cap

NOTES

Big Chipper here. Try and move steady on Box Jumps and the Run so that you have something in the tank to push the DB Snatches and Rope Climbs.