Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 Easy Ski

1:00 Easy Bike

1:00 Easy Shuttle Run

1:00 Bodyweight Walking Lunge

+

10 Calf Raises (leaning into wall)

15 Tib Riases

10/10 SL Calf Rasies

10 Pogo Jumps

+

-Figure 4 on rig

-Standing Quad Stretch (use rig to assist)

-Straddle Stretch

-Samson Lunge

-10 Cat/Cows

SWEAT DAY!!! (No Measure)

SWEAT DAY!!!

Every 2 Minutes x 32 Minutes (rotate)

-Max Cal Ski

-50′ Goblet Walking Lunge + Max American KB Swings

-Max Cal Bike

-Max Shuttle Runs (25′ Increments)

*always :90 of work and :30 of rest

*score is total cals + KB Swings + Shuttle Runs