Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

10x barbell good mornings

:20 wide grip dead hang

10x front to back strict press

10x scap pull ups

10x Push Press

2 rope ground to standings

+

MOBILITY/ACTIVATION

*grab 2.5 or 5 plates

10 Lateral Raises

10 Front Raises

10 Bent Over Reverse Flys

5 Cuban Press

+

review J-hook technique

-as tall of a reach as possible

-outside of dominate foot

-other foot brings around

-clamps on top of shoe tongue

-bring hips close to rope to stand

Push Press (5 Sets (15min to complete)
5 Push Press *start at 55% of jerk
2-3min rest b/t

*build to a heavy set of 5 )

PARTNER WOD (Time)

For Time – YGIG with partner

10x

12/8 cal echo

12 Double KB/DB Deadlifts @ 70/50s (Rx+100/70)

2 Rope Climbs

*20min CAP

NOTES

Alternate rounds with a partner. This should turn out to be ~2min on followed by 2min off. DL needs to be a weight that is unbroken. Modify rope climbs to 1 rep OR perform 4 rope get ups.