Mile High CrossFit – CrossFit

Wednesday Training Focus

Unilateral Leg Strength and Bench Press progressions on these days. The strength portion will be the main focus these days, but we will finish with a sprint finisher. These will pack a punch if you bring the right intensity!

WARM UP (No Measure)

WARM UP

1:00 row @ easy

:20 rest

1:00 row @ faster

+

perform from 4″ plate stack

15/15x heel tap downs

10x narrow stance push ups – chest touches plate

10x A Squats (jump on plate)

10x push ups – chest touches plate

5/5x knee over toe split squat

+

front foot on plate

:30 lizard stretch

:30 childs pose

:30 half front split

:30/:30 quadruped t-spine rotations

+

5/5x bulgarian split squats

Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

Bench Press (Weightlifting Variable Reps & Sets)

FINISHER (Time)

For Time (10min CAP)

40/32 cal row

200′ walking lunges @ 50/35s

40/32 cal echo row

NOTES

*row must be done by 3min mark, decrease cals if needed. Lunges should be a weight athletes do not have more than 2 breaks.