Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Jog

*grab band

:45 Spanish Squat Hold

10/10 TKEs

:30/:30 Banded Spiderman

:30/:30 Banded Ankle

:45 Spanish Squat Hold

*on floor

6/6 Fire Hydrants

:30 Plank

:15/15 Side Plank w/ Hip Abduction

:20 Squat Hold

8 Squat Rotations

*grab barbell

5 Muscle Cleans

5 High Hang Cleans

5 Hang Cleans

3 Sets

1 Clean + 1 Hang Squat Clean

Hang Clean (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Reps)

3 Sets

4:00 On/2:00 Off

400m Run

12 Hang Squat Cleans (95/65) (Rx+135/95)

-Max Rope Climbs in Time Remaining

*bar is meant to be relatively light, try and hold onto big sets on the bar.