Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Row

:30 Dead hang

200m Row @ workout pace

50/50m Suitcase Carry

+

light band on rig

20x straight arm banded pull downs

20x face pulls

10/10x single arm banded row + :01 pause @ top

20x tricep push downs

+

:30 banded lat stretch

:30 banded handcuff

:30 OH banded tricep stretch

:30 figure 4 stretch – on ground

:30 butterfly stretch – feet on wall/rig

SWEAT DAY!!! (Time)

For Time

5x (35min CAP)

400/350m Row

100m KB farmer carry

15 Bench Press

400m Run or 400m Ski

10 Strict Pull ups

NOTES

400m Runs need to be done under 2:20, decrease to 300m if needed. Pull ups can be done in singles but should take no longer than :60. Bench press should be 1-2 sets