Mile High CrossFit – CrossFit

SWEAT DAY!!! (Time)

WARM UP

:90 Easy Row

+

*foam roll

-Lower Back

-Glutes

-IT Band

-Quad

-Calves

+

25′ Increments

-Knee tucks

-Quad Pulls

-Tin Soldiers

-Walking Lunges

-Side Shuffles x 2

-A Skips

-Gate Openers

-High Knees

-Butt Kicks

200m Jog

SWEAT DAY!!! (Time)

For Time:

2000m Row

1.2 Mile Trail Run

200m Sandbag/Dball Carry

150m Sled Push

50/40 Cal Ski

*you can attack this workout in any order. Sandbag/Dball is meant to be moderate. Needs to be heavy enough you can’t run with it.