Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

400m Easy Row

5 WB Kang Squats

:30/:30 Couch Stretch on WB

7 Wallballs

MOVEMENT/MOBILITY

5/5x Reverse Lunges (keep weight in front leg)

5x Air Squat – hand OH + :03 pause in hole

5x Jump Squats

+

:30 pigeon

:30 childs pose

:30 side lying t-spine rotation

:30 squat hold – active back/chest

10/10x quadruped hip CARS

10/10x quadruped straight leg hip abductions

5/5x bird dogs

+

*grab barbell

10 FAST Front Squats

*add weight

3 Pause Front Squats

right into

6 Fast Front Squats

Front Squat (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

750m Row

right into

50-40-30

Wallballs (20/14)

25-20-15

Toes to Bar

NOTES

There is a lot of work after the row so no reason to try and push it to hard. Use a weight on the wallballs you can try to hold 10+ reps on at a time. Modify T2B to 20-15-10 if needed to keep moving.