Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Bike x 6 Sets

:20 On/:10 Rest

MOVEMENT/MOBILITY

:45/:45 Box Pigeon

3/3 Controlled Step Downs

10 Elevated Glute Brdiges

10 Pogo Jumps

3 Box Jumps (20″)

4 Box Jump Overs (workout height)

*grab Wallball

:30/:30 Couch Stretch

:30 T-Spine Opener

5 Kang Squats

PRIMER

10 Wallballs

10 Box Jump Overs @ Workout Pace

CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time)

For Time:

20 Wall Ball Shots

18 Box Jump-Overs

30 Wall Ball Shots

18 Box Jump-Overs

40 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

66 Wall Ball Shots

18 Medicine-Ball Box Step-Overs

40 Wall Ball Shots

18 Box Jump-Overs

30 Wall Ball Shots

18 Box Jumps Overs

20 Wall Ball Shots

Time Cap : 12 Minutes

F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box

M : 20-lb (9kg) medicine-ball,10 foot target, 24-inch box

Put your rep count in the comment box
To learn more about CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) click here

BODY BUILDING (Checkmark)

4 Sets

10 Barbell Curls

15 Banded Tricep Extensions

:30 Sorenson Hold

*looking for nice a slow reps here. Controlled Tempo. Building some tissue resilience and injury prevention.