Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

(rotate through stations)

:30 High Plank

:30 DB Lateral Raises

:30 Squat Hold (active)

:30 PVC Pass Throughs

MOVEMENT/MOBILITY

*with PVC Pipe

:20/:20 External Rotations

5 PVC OHS

5/5 Around the worlds

5 PVC OHS

:20/:20 Lat Stretch

5 PVC OHS

5 Jump and Catch

*grab barbell

5 Muscle Snatches

5 OHS

5 Squat.Snatches

Strength Circuit (Weight)

3 Sets

100′ Heavy Reverse Sled Drag

:30 Heavy Jerk Dip Holds

:30-45 GHD Support Hold

*rotate through stations, rest as needed

*use 85+% of Front Squat for holds, heavier than last week.

GET FIT (Time)

3 Sets

20/15 Cal Echo

15 Burpees Over the Bar

10 Squat Snatches (95/65) (Rx+135/95)

* A lot of Volume on Snatches, make sure its a pretty light weight you feel comfortable getting under.