Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10/10 TKEs

:30 Wallsit

5 Bootstrap Squats

:20 Wrist Mobilizations

+

*grab Box

5/5 Controlled Step Downs

5 Depth Drops

5/5 Hip Flexor Lift Offs

5/5 Leg Abductions

5 Box Jumps

5 Depth Jumps

*grab barbell

5 SLOW Front Squats

*add light weight

5 FAST Front Squats

*build to working weight

Front Squat (Weightlifting Variable Reps & Sets)

GET FIT (Calories)

3 Sets

4:00 On/2:00 Off

15 Burpee Box Jump Overs (24″/20″)

15 Goblet Squats (70/50) (Rx+100/70)

-Max Cal Row in Time Remaining

*score is total Cals

*Vo2 Max Intervals… Push the buy-in hard each round and then settle into a sustainable pace on the row.