Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:45 Row

6 Burpees

3 Inchworms w/ Push-Up

*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

Metcon (AMRAP – Reps)

Gymnastics Skill

Spend 10 Minutes Warming up and Practicing Rig Movement

then,

1 Max Effort Set of Muscle Up/C2B/Pull-Up

*perform the movement you have been practicing all cycle. If you are proficient in the movement you are going to attempt a max effort set today.

*if you are still working on a new skill, spend the time continuing to work on the new skill and do not worry about attempting a max effort set
*score biggest set, comment what movement

Muscular Endurance Conditioning (Time)

For Time:

30 DB Bench Press (50s/35s) (Rx+70/50)

50/40 Cal Row

30 Toes to Bar (Rx+50 reps)

50/40 Cal Row

30 DB Bench Press (50s/35s) (Rx+70/50)

*Upper body pump, with a challenging set of toes to bar in the middle. Bench press and row will impact the toes to bar more than you think so don’t come out to hot on thsoe.