Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

5 Shuttle Runs (Rig to Bike)

10 Tin Soldiers

10 Knee Pulls

10 Quad Pulls

10 A-Skips

*on Rig

:30 Deadhang

10 Kip Swings

*on floor

:20 Hollow Hold

10 Hollow Rocks

10 Plank Shoulder Taps

15 Shoulder Circles Fwd and Bkwd

+

3 Reps Practicing Powerful start. (Jump to Hollow, Arch, Hip pop)

reset inbetwen reps

5 Minutes to warm up Gymnastics/Coach and set up Skill Practice

Gymnastic Skill (No Measure)

In 12 Minutes

Perform

4-5 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, we are dopping to only 4 sets. But try and increase set sizes.

*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)

5 Rounds

200m Run

20 DB Snatch (50/35)

15 Toes to Bar

10 Burpees over the DB

-no rest between rounds-

*20 Minute Time Cap

*lots of hinging in this workout, managing core fatigue will be a big part of this workout. Slow your run pace down as you fatigue and focus on pushing the pace on DB and T2B