Mile High CrossFit – CrossFit

Friday Training Focus

4th of 5 weeks on thrusters. We will build to a heavy single thruster next week.

Last week of the 3 On/2Off intervals. This will have the most leg volume of any of them.

WARM UP (No Measure)

WARM UP

:90 easy bike

10 prisoner step ups – hands behind head

5 Bootstrap Squats

+

3/3 Controlled Step Downs

10 Feet Elevated Glute Bridges

:45/:45 Box Pigeon

*grab wallball

:30/:30 Couch Stretch on WB

:30 T-Spine Opener

7 Wallballs

*grab barbell

5 Strict Press

5 Muscle Cleans

5 Front Squats

5 Thrusters

*grab warm up weight

6 thrusters

Then build to starting weight

Thruster (Weightlifting Variable Reps & Sets)

Intervals (AMRAP – Reps)

4x Sets

AMRAP – 3

20 DB Box Step Overs (24″/20″)(50s/35s)

Max Wallballs (20/14) (Rx+30/20)

Rest 2:00

*big leg workout. Try and get the step-overs done with no more than 1 break. Score is total number of wallballs.