Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Row x 6 Sets

2 Sets

:45 Spanish Squat

10 Hip 90/90s

:20/:20 Side/Star 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)

Pulling Endurance (Time)

For Time:

750m Row

10 Deadlifts (185/125) (Rx+225/155)

500m Row

20 Deadlifts (185/125) (Rx+225/155)

250m Row

30 Deadlifts (185/125) (Rx+225/155)

*lots of posterior on this workout. Deadlift should not be super heavy. Should be able to move the bar for fairly big sets.