Mile High CrossFit – CrossFit

WARM UP (No Measure)

2 Rounds

1:00 Easy Machine

10 Prisoner Step Up

10 SL V-Ups

+

:45/:45 Box Pigeon Stretch

:30 Armless Prayer

:20/:20 Hamstring Stretch on Box

:20/:20 Box Calf Stretch

1:00 Straddle Stretch

10 Cal Machine at Hard Pace

SWEAT DAY!! (Time)

50-40-30-20-10

Cal Machine

Ab Mat Sit Ups

Russian KB Swing

Box Step Ups

*after each set 100m Farmer Carry

*steady mover here. Nothing should spike the HR rate to much. Steady effort from start to finish it the goal. Use a moderate KB for swings that you can hold onto big sets of