Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab light/mod band

2 Sets

10/10 TKEs

10 Banded Deadbugs

5/5 Reverse Squats

+

:20 HS Hold

5 Pushups

5/5 Worlds Greatest Stretch

5 SLOW Air Squats

4/4 Reverse Lunges

4/4 Kick Stand Squats

*grab barbell

5 Front Squats (32X1)

Build to Starting Weight

Back Squat (Weightlifting Variable Reps & Sets)

SKILL EMOM (AMRAP – Reps)

SKILL EMOM x 12 (rotating)

-15-20 GHDSU

-5/5 Pistol Squats

-Max Strict HSPUs

*modify Pistols to some version of a single leg squat

*sHPSUs to an ab-mat, slow eccentrics, box pike or regular pushups
*score is HSPUs