Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP – machine

:45 Wall Sit

:20/:20 SL Wall Sit

2x

1:00 Bike

10 air squats

MOVEMENT/MOBILITY l

8/8 Fire Hydrants

8/8 quadrsped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

:20/:20 Star Plank

PRIMER – light barbell

5 Front Squats (full grip)

5 Push Press

5 Push Jerks (pause in catch)

then,

5/5 reverse lunge off plate

Back Rack Lunge (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

3x

15 Pull-Ups (Rx+C2B)

5 Squat Cleans @ (135/95) (Rx+185/125)

right into

3x

20/16 cal row

20 DB Snatches (50/35)

NOTES

*modify pull-Ups to Jumping pull-ups

*quick drop single on cleans will be fastest.

DB Snatch look to go UB