Mile High CrossFit – CrossFit

Friday Training Focus

Some really effective lower accessory work today. Even though it isn’t heavy put some good effort into these.

Farmers Carry and Lunges will add a challenge of added shoulder and leg fatigue to the wallballs. But will also allow for a place to catch your breath before each set of wallballs.

WARM UP (No Measure)

WARM UP

200m Wallball Carry

MOVEMENT/MOBILITY

*with wallbll

:30 T Spine Opener

:30/:30 Couch Stretch

:30/:30 Spiderman Lunge

2x

:20 Hollow Hold (holding Ball in feet)

*grab DB

10 Hip Flexor Lift Offs over DB

:20 v sit

10 Hip Flexor Lift Offs over DB

6 SLOW goblet squats

Perform 2-3 Warm Up Nordic Curls

Lower Accessory (No Measure)

Lunge Holds

4 Sets

:30/:30 Iso Lunge Hold

5 Nordic Curls

:30 Weighted Hollow Hold

*hold DBs at side for lunge hold

METCON (Time)

300m Farmer Carry (50/35s) (Rx+70/50s)

+

3x

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

120′ Bodyweight Walking Lunges (20′ Increments)

+

300m Farmer Carry (50/35s) (Rx+70/50s)