Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1min easy row

:30 row @ faster pace

:30 row @ fastest pace

+

1:00 figure 4 stretch

:30 deag hang

1:00 butterfly stretch

:30 childs pose

:20 Hollow Hold

+

Warm Up Circuit (shoulder/back health)

3 Sets

8/8 Powell Raises

+

:30 Sorenson Holds (hold plate if you would like)

Strength Circuit (Weight)

4 Sets

10 Seated DB Strict Press

:15-:20 L-Sit

12 Banded Hamstring Curls

-Rest as needed between sets-

* lay on bench for the hamstring curls, squeeze at the top for 1 sec

*modify L-Sit to W-sit or hollow hold

METCON (AMRAP – Reps)

AMRAP – 2

Max cal Row

:60 rest

AMRAP – 2

Max Rep DB Bench Press @ 70/50

:60 rest

AMRAP – 2

Max Rep Toes to Bar

NOTES

score = total cals + total bench + total T2B