Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*in any order

200m Run

10 Step Ups

150m Ski

10/10 Leg Swings

*grab foam roller and heavy band

Foam Roll

-Lower Back

-Glutes

-IT Bands

-Banded Quad Stretch, with knee elevated on foam roller

*attach band to rig

-Banded hip distractions

-Banded Samson

-Banded Ankle Stretch

SWEAT DAY!!! (AMRAP – Reps)

Every 3:00 x 12 Sets

1. 500/450m Ski

2. 20 GHDSU + Max D-Ball Over Shoulders (Until 2:00)

3. 400m Run

4. 25 American KB Swings + Max Body Weight Step Ups (20″) (Until 2:00)

*score is Step Ups + D-Ball over Shoulders

*cap run and ski @ 2:30

*switch 20 GHD to 30 Ab Mat Sit-Ups