Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata 6 Rounds – Alternating

:20 On/:10 Off

-Bike

-Burpees

+

:20 Dead Hand

8x scap pull ups

8x kip swings

:20/:20 SL Wallsit on Rig

3/3 Rig Assisted Pistols

*grab box

:20 Armless Prayer

3/3 SL Controlled Step Downs

3 Box Pike HSPUs

+

:20 Hollow Hold

:10 HS Hold

Set Up Skill EMOM

@ 0:00 On Clock

SKILL EMOM (Checkmark)

EMOM x 16 (rotating)

-12-18 GHDSU

-5-10 Strict HSPUs

-4/4 Pistols or SL Step Downs

-6-12 Pull-Ups or C2B (kipping or strict, whichever you would prefer to practice)

*Chance to practice some skills under only moderate fatigue. Chose rep schemes that you think you can hold onto. You should have plenty of rest each minute.
Modify HSPUs

-Eccentrics w/ kip up

-Box Pike HSPUs

-Regular Push-Ups

Modify Pull-Ups

-Banded

@ 20:00 On Clock

CONDITIONING INTERVALS (Time)

E5M x 3

30/24 cal echo bike

15 BBJO (24″/20″)

*score is slowest round

*2 Minute Cap on Bike

*4 Minute Cap on rounds
Cut reps if need to hit bike and round caps. There needs to be some rest in this.