Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab barbell

5 Strict Press

5 Back Squats

5 Goodmornings

5 Front Squats

5 RDLs

+

*on pul-up bar

8 Kip Swings

5 Strict Leg Raises

5 Kipping Knee Raises

*grab box

:45/:45 Box Pigeon Stretch

10 Elevated Glute Bridges

5/5 Controlled Step Downs

10 Pogo Jumps

4 Box Jump Overs (working footwork)

Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (Time)

For Time:

36-30-24

Box Jump Overs (24″/20″)

30-24-18

Thrusters (95/65)

24-18-12

Toes to Bar

*very big workout, need to be nice and steady on box jump overs and take lots of planned breaks on thrusters. Many should drop thruster weight.

*drop box jump over reps or height before modifying to step overs