Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

5 Shuttle Runs (Rig to Bike)

:30 Deadhang

10 Kip Swings

:20 Hollow Hold

10 Hollow Rocks

10 Plank Shoulder Taps

15 Shoulder Circles Fwd and Bkwd

+

*grab light band

2 Sets

10 Pull aparts

10 Strict Press

8 Good Mornings

5 Minutes to warm up Gymnastics/Coach Demo and help setting up

Gymnastic Skill (Checkmark)

In 12 Minutes

Perform

6 Sets of the Most advanced Rig movement you can

*If you are proficient at the movement use this time to build volume and efficiency doing set sizes you can repeat.

*you can also use this time to work on skills that you are trying to get down such as BMUs, Kipping C2B, Butterfly Pull-ups etc.

Metcon (Time)

8 Rounds for Time:

4 Power Snatches (115/75)

6 Box Jumps (24″/20″0

8 Pull-Ups (Rx+C2B)

15 Minute T.C.

*modify the pull-ups to something that you can move through quickly and will keep your heart rate high. We used the skill work earlier to work on skills. Now is time for intensity.