Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2:00 Easy Machine of Choice

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1 Wall Walk

10 WF Shoulder Taps

1 Wall Walk

5/5x hip airplanes – hold onto rig post

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:45/:45 Box Pigeon

:30 Armless Prayer

5 Pushups on Box

3 Box Pike HSPUs

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*grab barbell

10 Strict Press

10 Front Rack Openers

5 Jerk Dips

:20 Wrist Opener

5 Push Press

Push Press (Weightlifting Variable Reps & Sets)

Intervals (AMRAP – Reps)

4 Sets

3:00 On/2:00 Off

20 DB Snatches (50/35) (Rx+70/50)

60 Double Unders

-Max Rep Strict HSPUs

*Modify Strict HSPUs to reps w/ riser or DB Z Press

Modify DU to Jumping Bar Taps