Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2:00 backwards echo bike (legs only)

+

10x cat/cows

5/5x quadruped hip CARs

10/10x quadruped straight leg hip abduction

5x Bootstrap Squats

25′ Increments

Tinn Soldiers

Quad Pulls

Walking Lunges

A-Skips

High Knees

Butt Kicks

+

Grab Barbell

6 Good Mornings

6 Kang Squats

6 Back Squats

*build to starting weight

Back Squat (Every 2:00 x 3 Sets
5 Back Squats @ 50-60%

then,

In 15 Minutes Build to a 1 Rep Max Back Squat
)

Walking Lunges (Weight)

DB Walking Lunges

4 Sets

50′ Lunge (25′ Increments)

* try and use heavier DBs than you would in a workout

*rest as needed between sets to allow for heavier DBs. You can build weignt across sets

Optional Finisher (Time)

1 Mile Run