Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Bike

:45 Spanish Squat Hold

10/10 TKEs

:30 Wallsit

MOVEMENT/MOBILITY

10 Bird dogs

:20 Hollow Hold

:20/:20 Side Plank w/ Hip Abduction

: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 Conditioning (Time)

For Time:

1.2 Mile Trail Run Loop

200m Farmer Carry (70/50)