Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Every :20 x 3 Minutes (rotate)

-Box Step Ups

-Pushups (hands on Box if needed)

-Superman Hold

+

:30 Armless prayer on box

:45/:45 Box Pigeon

1:00 side lying t-spine rotation

:20 prone snow angels

*grab 2.5 or 5# plate

8 Powell Raises

8 Side Lying Punches

8 External Rotations

*perform all on one arm before switching sides

then,

5/5 Cuban Press

:20 Lateral Raise Static Hold Each side

+

push press primer

5x Jerk Dip + stand

5x strict press + :03 hold OH

5x Push Press + :01 pause in dip

10x Push Press cycling reps quickly

Push Press (Weightlifting Variable Reps & Sets)

INTERVALS (Time)

6 Sets

4 Wall Walks (Rx+ 6 Reps)

12 Box Jump Overs (24/20″)

4 Power Snatches (135/95) (Rx+ 6 Reps)

Rest 1:00 between sets

*one minute rest will not allow for full recovery, but will allow for much more aggressive paces