Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 Arms only Bike or Ski

1:00 Legs only Bike

1:00 Regular Bike or Ski

+

10 Cat/Cows

10/10 Hip 90/90s

:30/:30 Spiderman Lunge

10 Cossack Squats

10 Forward Lunges

:20 HS Hold

10 Shoulder Taps

5 Pushups

Set Up Strength Circuit

*after Strength

10 Kip Swings

8 Ring Rows

*grab barbell

5 Muscle Cleans

5 Tall Cleans

5 Front Squats

3 Squat Cleans

STRENGTH (Weight)

4 Sets

1 Set of Strict HSPUs

8/8 DB Bulgarian Split Squats

Rest 2:00 b/w Sets

*pick a number of HSPUs that you can try and duplicate each set. Modify to 3-4 Eccentric Reps or Box Pike HSPUs. Can modify to DB Z Press if you want to just focus on strength.

METCON (Time)

For Time:

9 Burpee Pull-Ups (Rx+BMUs)

3 Front Squats (185/125) (Rx+225/155)

9 Burpee Pull-Ups (Rx+BMUs)

6 Front Squats (185/125) (Rx+225/155)

9 Burpee Pull-Ups (Rx+BMUs)

9 Front Squats 185/125) (Rx+225/155)

9 Burpee Pull-Ups (Rx+BMUs)

12 Front Squats 185/125) (Rx+225/155)

*barbell is meant to be heavy on the front squats, but you need to be able to do the set of 3 and 6 unbroken.