Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10/7 cal bike

10 Step Ups

10 Air Squats

+

:30 childs pose – hands on box

:45/:45 Box Pigeon

3/3 SL Step Downs

10 Pogos

4 Box Jumps

+

Hip 90/90s

6/6 Quadraped Hip Abductions

6/6 Donkey Kicks

5/5 Spiderman Rotations

4/4 Squat Rotations

Front Squat (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

80 Wallballs (20/14)

60/50 Cal Bike

40 DB Box Step Ups (50s/35s) (20″)

20/15 Cal Ski

NOTES

Big Grinder here. Break the wallballs up but try and keep rest small. Need to hold at least sets of 10. To have a good score you will have to try and push the bike a bit. Step Ups are 20″ for everyone