Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

athletes choice

500m ski

or

25 air squats + 15 Burpees

+

*grab 2.5-5 plates

10 Lateral Raises

10 Front Raises

10 Bent Over Flys

*side lying

8 straight arm punches

8 Powell Raises

5 Windmills

-switch sides-

3-4 J-Hook to Stand practice

STENGTH CIRCUIT (Checkmark)

4 Sets

12 See Saw DB Strict Press

:30-:45 GHD Support Hold

10 Barbell RDLs (Mod-Heavy)

-Rest as needed between sets-

*hold both DBs overhead on seesaw press, alternating pressing arm

Upper Endurance (AMRAP – Reps)

EMOM x 9

-:40 max rep DB Snatch (70/50)

-:40 max rep strict HSPU

-:40 max rep Rope Climb

NOTES

score = total reps (every rope climb counts as 5 reps towards score)

modify HSPU to kipping with a slow controlled descent if needed. Modify rope climb to J-Hook to stand or rope get ups.