Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:30 jumping Jacks

:30 barbell strict press

:30 reverse lunge

:30 jumping jacks

:30 bent over rows

:30 air squats

:30 jumping jacks

:30 push press

:30 superman hold

+

MOBILITY/ACTIVATION

:20 dead hang

3/3x hip airplanes

3x Wall Squats + :03 pause @ bottom

10/10x half kneeling t-spine opener

+

Review Push press position

5x Jerk Dip + :03 hold – hips right under shoulders

5x Push Press + :01 pause in dip (fire quads and glutes)

Push Press (5 Sets (15min to complete)
4 Push Press *start at 60% of jerk
2-3min rest b/t

*build to a heavy set of 4 )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles