Mile High CrossFit – CrossFit

WARM UP (No Measure)

250m Row

+

:20 Prone T’s

:20 Forearm Plank (active push through ground)

+

On Dip Station/Rings

3 x :05 Support Hold on Dips

8x Slow Negative Dips

4x strict dips

+

grab band

15x straight arm banded pull downs

10/10x single arm banded rows

:30 banded lat stretch

:30 banded bicep distraction

+

10x banded strict press

10x banded RDL

10x banded shrugs

+

DB prep – lighter than workout

5/5x DB deadlift – b/t legs

3/3x single arm DB upright row

3/3x DB muscle snatch

Push/Pull (Weight)

4 Sets

10 Bent Over Rows (supinated grip)

8-10 Strict Dips (straight bar or Rings)

-rest as needed between sets-

both movements should be 1 unbroken set across. Use a band for dips if needed.

Conditioning (Time)

For Time

3 Sets

600m Row

+

2x

30 Double Unders

10 Push Jerks (135/95) (Rx+165/115)

Rest :90 between sets

NOTES

*Use a Challenging barbell weight, but try and hold onto big sets. No More than 1 break)