Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

+

25′ high kicks

25′ samson stretch

25′ spiderman stretch

25′ quad stretch

25′ straight leg bear crawl

25′ bunny hops

25/25′ single leg bunny hops

25’/25′ broad jump to single leg landing

+

:20 bird dogs

:20 thread the needle

:20 side lying t-spine rotation

5/5x scap shoulder circles – forward/backward

5x small fast kip swings

5x knee to elbow

+

10x top half hollow crunch

10x hollow hold leg raises

2x :10 hollow hold

PUSH/PULL (AMRAP – Reps)

5 Sets

1 Set of Strict HSPU

8/8 SA DB Rows

Rest :90-2:00 between

*one hand and knee on bench for the rows. Really try and squeeze upper back at the top.

*pick a number you can duplicate or come close to duplicating for the HSPUs, modify to 3-5 eccentrics or HEAVY DB Z Press
score total HSPUs done

CONDITIONING EMOM (Calories)

EMOM x 20

-12 TTB (Rx+16)

-16 Wallballs (20/14) (Rx+22 reps)

-Max Cal Echo Bike

-Rest

NOTES

Toes to bar and WB are meant to be done UB or w/ one break. Cut reps or weight to do this.