Mile High CrossFit – CrossFit

Wednesday Training Focus

Finding a 5RM to round our our shoulder press cycle.

EMOM style conditioning to allow for a more controlled effort. Should not feel crushed by this. So pick numbers you feel comfortable with.

WARM UP (No Measure)

WARM UP

2:00 Easy Machine of Choice

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1 Wall Walk

10 WF Shoulder Taps

1 Wall Walk

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:45/:45 Box Pigeon

:30 Armless Prayer

10 Pushups on Box

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5/5x hip airplanes – hold onto rig post

10/10x forward backward leg swings

10/10x lateral leg swings

*grab barbell

10 Strict Press

Build to starting weight

Shoulder Press (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Reps)

EMOM x 20

1.15-20 Wallballs (20/14)

2.10-15 Box Jumps (24″/20″)

3. 3-5 Wall Walks

2.10-15 Toes to Bar

*score is lowest reps performed of each movement. Try and pick numbers you can repeat all 5 rounds. Must hit the bottom number of each rep range to be Rx.