Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10/7 cal bike

10 Step Ups

:10 HS Hold

+

:30 childs pose – hands on box

4 Box Pike HSPUs

:45/:45 Box Pigeon

3/3 SL Step Downs

10 Pogos

4 Box Jumps

+

Hip 90/90s

6/6 Quadraped Hip Abductions

6/6 Donkey Kicks

5/5 Spiderman Rotations

4/4 Squat Rotations

Strength Super Set (Checkmark)

4 Sets

1 Set Strict HSPUs or Push-Ups

6/6 Pistols or Box Step Downs

12-20 GHDSU

*progressing our bodyweight strength to more advanced variations. Pick a number of pushups you can duplicate (or come close to) over the 4 sets.

Conditioning EMOM (AMRAP – Reps)

EMOM x 20

-15-20 Wallballs (20/14) (Rx+30/20)

-10-20 Pull-Ups (Rx+C2B)

-8-12 BBJOs (24″/20″)

-Rest

*score is your lowest rep count on each movement, modify pull-ups to jumping pull-ups. No more than 1 break on walballs