Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Row

25′ Toe Walk

25′ Heel Walk

25′ Bunny Hops

25′ A Skips

10 Easy Shuttle Runs

+

*grab band

10 Banded Goodmornings

3 Way Hamstring Stretch

Banded Quad Stretch

*grab box and KB

10 Step Ups

6 KB Swings

SWEAT DAY!!! (No Measure)

3 Rounds

90/75 Cal Row

30 KB Swing (moderate)

30 Box Step Up (20″)

30 Shuttle Runs (down and back = 2)

42 Minute Tme Cap

*this a little bit longer piece. Find a pace you can sustain and sit in it for 30+ minutes. KB Swings should be big sets. 1-2 breaks max. Put most of your effort into keeping a solid row pace instead of shuttle runs.