Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

20/16 Cal Row

10 Box Step Overs

10 Kip Swings

+

*on rig (focus on staying long)

5 Strict Leg Raises

5 Kipping Knees to Chest

5 Toes to Bar of Toes to Air

*grab wallball

5 Bearhug Kang Squats

:30/:30 Couch Stretch on WB

7 Wallballs

*grab DBs

6 Goblet Hold Step Overs

4 Single Arm Devils Press

4 DB Step Overs

2 Devils Press

GET FIT (Time ↓ Shorter is Better)

For Time:

100/80 Cal Row

80 Wallballs (20/14)

60 Toes to Bar

40 DB Box Step Overs (50s/35s) (24″/20″)

20 Devils Press (50s/35s)

*big chipper here, expect several breaks on each movement. Choose DBs you can hold onto sets of 10 on the DB stepovers with.

Core Finisher (Checkmark)

EMOM

-:20 Plank Hold

Max V-Ups

*workout is over when you hit 75 V-Ups (Rx+ 100 reps)

*modify to to SL V-Ups or Ab Mat sit ups