Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP –

3x

5 Burpees

50’/50′ OH DB Carry

:10 HS Hold

MOVEMENT/MOBILITY

*grab band

2 Sets

12 Banded Pull Aparts

10 Banded Strict Press

8 Banded Good Mornings

*grab WB

:30/:30 Couch Stretch o WB

:30 T-Spine Opener on WB

5 WB Kang Squats

5 Wallballs

Gymnastics Skill (Checkmark)

3 Sets (for Quality)

3 Wall Walks or 50′ HSW

:20 L-Sit

10 Strict HSPUs

:20 L-Sit

3 Wall Walks or 50′ HSW

Rest :90

*working on getting inverted and some strict strength. This can be used to walk on HSW by cutting the distance down.

*Strict HSPUs should have no more than 1 break, Or add riser. Modify to bodyweight movement, Pike HSPUs or Regular Push-Ups

Metcon (Time)

21-18-15-12

Deadlifts (225/155)

Wallballs (20/14)

*try and hold on to as big of sets as possible! No more than 2 breaks on the first set of DL, otherwise we need to cut the weight down. Glute Burner.