Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

5 Down and Back Shuttle Runs

-Bunny Hops

-Skips for Height

-Quadraped Bear Crawl

-A Skips

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*grab light band

12 Pull Aparts

12 Strict Press

*on rig at belly button height

-10/10 External Rotations

-5/5 Cuban Press

*on rig at ankle height

-10/10 Hip abductions

-10/10 Hip adductions

+

push press primer

5x Jerk Dip + stand

5x strict press + :03 hold OH

5x Push Press + :01 pause in dip

10x Push Press cycling reps quickly

Push Press (Weightlifting Variable Reps & Sets)

METCON (AMRAP – Rounds & Reps)

AMRAP x 12

36 Double Unders

12 DB Box Step Overs (50s/35s)

12 Strict HSPUs

*moving through this workout at a good pace will mostly come down to shoulder endurance.

*cut the number of strict HSPUs down if needed. Modify to small riser, DB Z Press or regular Pushups.