Mile High CrossFit – CrossFit

WARM UP (No Measure)

Wednesday

3 Sets

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

+

*grab Hip Circle/holding rig

-10/10 Lateral Kicks

-10/10 Donkey kicks

*around ankles

10/10 Lateral Steps

*no Hip Circles

3/3 Hip Airplanes

*grab barbell

8 Strict Press

8 Bent Over Rows

:10 DL Iso

5 Deadlifts

:10 DL Iso

*build to DL starting weight

Deadlift (Weightlifting Variable Reps & Sets)

Shoulder Press (Weightlifting Variable Reps & Sets)

Accessory (Checkmark)

Hamstring/Shoulder Accessory

3 Sets

12 Banded Hamstring Curls or 4-6 GHD Raises

12 DB Lateral Raises