Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Row

20 step ups

:30 Single unders

:30 dead hang

5/5x lateral step ups + :03 descent

:30 single unders

10x small fast kip swings

3x :10 double unders

+

:30 pigeon on box

:30 half front split

5/5x quadruped hip CARS

5/5x straight leg hip abductions

5/5x Straight Leg Raises

10x frog glute bridges

5/5x single leg hip thrusts – shoulders on box

+

5x squats

5x Sumo Deadlift + :03 pause 1″ at mid-shin

5x Sumo Deadlift high-pull

Sumo Deadlift (EMOM x 10
3 Sumo Deadlifts @ 60-70% of 1 RM DL

*not looking to build to a heavy triple, getting so quality reps focused on feeling glutes and hamstrings doing the work )

METCON (Time)

For Time:

250m Row

25 KB Swings (53/35)

25 Double Unders

250m Row

25 Box Jump Overs (24″/20″

25 Double Unders

250m Row

25 Push Press (95/65)

25 Double Unders

250m Row

25 Sumo Deadlfit High Pulls (95/65)

25 Double Unders

NOTES

Lots of movements here, use the row to recover inbetween movements. Modify Double unders to 40 Single unders.