Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

:30 Ski

:30 Burpee

:30 Air Squat

:30 Plank

+

grab light DB

2x

5/5x DB wind mills

5x goblet SQ + :03 pause in hole

Set up Bodyweight Warm up

Body Weight Warm Up (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.

GET FIT (AMRAP – Reps)

Skill Work w/ Conditioning

EMOM x 25

-4-8 Wall Walks

-2-3 Rope Climbs

-10-20 Barbell Thrusters (95/65)

-8-16 Cal Ski

-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.

*The number of thrusters you do will have the biggest impact on your score. There is a rest minute each round to allow for more aggresive scores