Mile High CrossFit – CrossFit

New Cycle This Week!

Monday – Front Squat and Deadlift Strength

Tuesday – Gymnastic Skill/Classic CrossFit

Wednesday – Intervals and Oly Complex

Thursday – 25+ Steady Conditioning

Friday – Push Press/Inverted Focused Metcon

Saturday – Snatch and Back Squat Cycle

WARM UP (No Measure)

WARM UP

:90 Bike

:45 Spanish Squat Hold

10/10 TKEs

:30/:30 Banded Pigeon

MOVEMENT/MOBILITY

:20 Transverese Squeeze

3/3 Worlds Greatest Stretch

:20/:20 SL Glute Bridge Hold

:20/:20 Side Plank

:20 Wrist Opener

5 Bootstrap Squats

5 Air Squats

5 Jump Squats

3/3 SL Broad Jumps

*grab barbell

6 Front Squats

3 Pause Front Squats

:15 Hold in Deadlift Starting position

6 Deadlifts

Front Squat (Weightlifting Variable Reps & Sets)

Deadlift (Weightlifting Variable Reps & Sets)

Optional Extra Running (Time)

2 Sets

1000m Run @ moderate pace

:90 Rest

400m Run @ hard pace

2:00 rest

*focus on a repeatable pace for the 1,000 and then trying to open it up on the 400s