Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2:00 Easy Machine of Choice

5/5x hip airplanes – hold onto rig post

+

*grab 2.5-5# plates

-Side Laying Punches

-Powell Raises

*standing

-10 Lateral Raises w/ Shrug

-10 Front Raies

-5 Cuban Presses

+

*grab barbell

10 Strict Press

10 Front Rack Openers

5 Jerk Dips

:20 Wrist Opener

5 Push Press

Push Press (Weightlifting Variable Reps & Sets)

METCON (AMRAP – Rounds & Reps)

AMRAP x 12

3 Rope Climbs

9 Strict HSPUs

18 Air Squats

*bodyweight workout here. Air Squats will be where you need to try and catch your breath. Modify Strict HSPUs to Kipping, box pike or regular pushups. Feel free to cut rope climb reps down.