Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3:00 Machine

(start slow and increase pace slightly every minute)

*band on bar

-Banded Lat Stretch

-Banded Front Rack

*band on rig

-Banded Spiderman

-Banded Pigeon

-Banded Ankle Opener

*on floor

-Banded Hamstring

-Banded Side Lying Quad Stretch

:30 Above Workout Pace

right into

1:00 at goal workout pace

SWEAT DAY!!! (Calories)

20 Minute Max Cal Test

*we have put in a lot of work for this. You should have a pretty good idea what pace you can hold. Come out the first minute slightly above your goal pace and then settle in. When you get to the last 2 minutes start to try and really finish hard, dont just wait for the last 30 seconds.

Upper Accessory (Checkmark)

Upper Accessory

3 Sets

10 Barbell Curls

12 Seated DB OH Tricep Extensions

10 DB Front Raises

*rest as needed between super sets