Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Bike

2 Sets

:45 Spanish Squat

5/5 Spiderman Rotations

:20/:20 Side Plank

*grab Hip Circle

10 Lateral Steps

10 Glute Bridges

6/6 Clam Shells

:20 Transverse Squeeze w/ band

5 SLOW Squats w/ band

*grab barbell

8 Good Mornings

8 Back Squats

8 Deadlifts

*add warm up weight

5 Pause Back Squats

Back Squat (Weightlifting Variable Reps & Sets)

GET FIT (Time ↓ Shorter is Better)

21-15-9

Cal Bike

Pull-Ups (Rx+C2B)

Deadlift (225/155) (Rx+275/185)

-Ladies cals 18-12-6

*looking for a hard push on this one, set of 21 deadlifts should have no more than 2 breaks.