Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 Easy Row

1:00 Easy Bike

1:00 Easy Shuttle Run

+

15/15 Arm Circles (Fwd/Bwd)

10 Huggers

6 Prone Snow Angels

*grab light band

10 Pull Aparts

10 Pull Aparts (underhand)

5 Tempo Push-Ups

5/5 T-Spine Rotations

10 45 degree Pull Aparts (right hand high)

10 45 degree Pull Aparts (left hand high)

*grab barbell

8 Bent Over Rows

10 Bench Press w/ pause

Body Building (Weight)

4 Sets

10 Barbell Bench Press (:01 pause 1″ off chest)

Rest 2:00 between sets

then,

3 Sets

8 Supinated Bent Over Row

12 Heavy DB Front Raises

*pause 1″ off chest will require a lot more active tension than a pause on ribcage.

SWEAT DAY!!! (AMRAP – Rounds & Reps)

20 Minute AMRAP

200m Run or 250m Ski (=2 reps, 1 rep for completing half)

20/16 Cal Row

20/16 Cal Bike

*simple conditioning piece here. Come out at a slightly aggressive pace and settle in. Each station is about 1-2 minutes, so you are never on one movement for very long. This should allow for some slightly high output on the machines. Make sure to keep transition speed disciplined.