Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Row x 6 Sets

+

*grab heavy band

10/10 TKEs

:30/:30 Banded Spiderman

:30/:30 Banded Pigeon

10/10 TKEs

:20 Transverse Squeeze

:15/15 Side Plank w/ Abduction

10/10 Lateral Line Jumps

3/3 SL Broad Jumps

*grab barbell

5 Box Squats (explode up)

Build to Starting Weight

Box Squat (Weight)

1″ below parallel
Every :90 x 6 Set

3 Box Speed Squats 50-60% of BS

*nice controlled descent, then try and explode as fast as possible. Do not go so heavy that your bar speed slows down.

*set Up “box” at parallel or just below. Most will need to stack plates to do this.

GET FIT (Time)

For Time:

80/65 Cal Row

60 Wallballs (20/14)

40 Toes to Bar

20 BBJOs (30/24″)

*these are the movements we have been focusing on for our 2/1 intervals. Taking the rest out, and trying to still move at aggressive paces across the workout.

*BBJOs can be lateral