Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

20/15 cal echo bike

+

grab DB

6/6x single leg RDL

:30 slow high plank shoulder taps

5/5x single arm DB strict press

5x Push ups + :03 pause 1″ off ground

10/10x single arm russian DB swings

:20/:20 isometric lunge hold

:20/:20 isometric lunge hold – holding DB

Body Weight Strength (Checkmark)

*same as last week

In 10 Minutes Complete

20 Strict Pull-Ups (Rx+30)

30 Air Squats (Rx+40)

40 GHDSU (Rx+50)

40 Push-Ups (Rx+60)

*accumulating strict gymnastic volume in a warm up setting. Partition reps however you would like. Modify Pull-Ups to banded and push-ups to a box.

CONDITIONING (AMRAP – Reps)

EMOM x 20

-12+ Cal Echo

-50′ DB Walking Lunge (50s/35s)

-6+ Burpee Pull-Ups

-Rest

NOTES

Score is your lowest rep count from each movement added together. All Rounds must fall within the given rep counts to be counted as RX. Should not take over :50 on any movement. The goal is to pick numbers from the start that you can maintain or at least have very little drop off.

*to get a big score you will really have to push the bike. Completing the lunge each set counts as 5 reps