Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:30 Wallsit

5/5 Spiderman Rotations

:20/:20 Side Plank

*grab Hip Circle

10 Lateral Steps

5/5 Half Moons

10 Glute Bridges

6/6 Clam Shells

5 SLOW Squats w/ band

*grab barbell

8 Good Mornings

5 Strict Press

5 Push Jerks

5 Power Cleans

3 Clean and Jerks

Back Squat (Weightlifting Variable Reps & Sets)

Clean and Jerk Ladder (Time ↓ Shorter is Better)

10-8-6-4-2

Clean and Jerks

Rx

65/85/105/115/125

95/135/155/175/185

Rx+

85/125/155/165/170

135/185/225/245/255

Time Cap 10:00