Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

20/15 Cal Row

:30 Deadhang

10 Kip Swings

:20 Hollow Hold

10 Hollow Rocks

10 Plank Shoulder Taps

15 Shoulder Circles Fwd and Bkwd

+

1 Wallwalk into :10 HS Hold

10 WF Shoulder Taps

3 Inchworms w/ Cobra Pushup

10 Scap Pushups

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 pulling Rig movement you can

*Continue to work on the same movement as last week

*If you were doing sets of a certain movement last week, try and increase the reps by 1-2

*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.

GET FIT (Time)

For Time:

50 Toes to Bar

5 Wall Walks (Rx+50′ HSW)

50 Overhead Squats (96/65)

5 Wall Walks (Rx+50′ HSW)

50/40 Cal Row

5 Wall Walks (Rx+50′ HSW)

*high volume of gymnastics. Many should cut Toes to Bar volume down. No more than 4 Minutes on the T2B. Overhead Squats should not have more than 3-4 breaks. Needs to be a weight you can do more than sets of 10 with.

*18 Minute Time Cap