Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10 Step Ups

8 Muscle Snatches

6 Air Squats

4 Burpees

+

:45/:45 Box Pigeon

5/5 Box Lift Offs

5/5 Box Hip Abductions

:20 Hollow Hold

10 V-Ups

:30 Wall Sit

Set Up Strength Circuit

STRENGTH CIRCUIT (Weight)

3 Sets

100′ Heavy Sled Push

:30 Heavy Jerk Dip Holds

6/6 KB Hip Flexor Lift Offs

*rotate through stations, rest as needed

*use 85% of Front Squat for holds, heavier this week.

*use rig for balance on KB Lift offs so you can challenge hip flexor strength over balance

GET FIT (Time)

For Time:

45 Wallballs (20/14)

right into

3 Rounds

15 Burpee Box Jump Overs

15 *Barbell Reps (95/65) (Rx+135/95)

*Round 1 – Power Snatch

*Round 2 – Overhead Squats

*Round 3 – Squat Snatch