Mile High CrossFit – CrossFit

WARM UP (No Measure)

2min machine of choice

+

:30 Deadbugs

:30 Glute Bridge March

:30 Alternating Bird Dogs

:30/:30 Side Plank (switch at :10)

:30 childs pose

:30 thread the needed

:30 pigeon

:30 butterfly stretch

+

Empty Barbell Prep

5x Front Rack Squat Holds (:03 in the bottom)

3x Front Squats (smooth tempo)

3x Front Squats with :02 pause

5x Deadlifts

5x Power Snatches

Set up 12 Days

12 Days of Christmas (Time)

12 Days of Christmas

1 Snatch (155/105)

2 Muscle Ups or Burpee Pull-Ups

3 Power Cleans (155/105)

4 HSPUs

5 DB Thrusters (50s/35s)

6 Box Jumps (24″/20″)

7 Pull-Ups

8 Deadlifts (155/105)

9 Toes 2 Bar

10 DB Snatches (50/35)

11 Burpees

12 Front Squats (155/105)