Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Bike

*grab 1 DB

50/50′ OH Carry

5x jefferson curls

10x DB high pulls

:20 high plank shoulder taps

2/2x hip air planes

5/5x DB strict press

10 DB OH Tricep Extensions

+

15/15x leg swings – hold onto rig post

2-3 J-Hook to Stands (working footwork)

+

*grab barbell

10 Deadlifts

10 Bent Over Rows

10 Strict Press

Set Up Strength Super Set

Shoulder Press (Weightlifting Variable Reps & Sets)

comment row weight

GET FIT (Time)

For Time:

4 Rounds

25/20 Cal Bike

5 Deadlifts (275/185) (Rx+315/225)

3 Rope Climbs

16 Minute T.C.

*Deadlift volume is low because they are meant to be fairly heavy, however you should be able to do all 5 unbroken. Be smart with loading here, it is still 20 reps total so do not bit off more than you can chew.

Modify rope climbs by cutting down reps or to 2:1 J Hook to stand or ground to standings