Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Sets

:20 Step Ups

:20 Spiderman Rotations

:20 Hollow Hold

+

*grab box

:30 Armless Prayer

:45/:45 Box Pigeon

3/3 Controlled Step Downs

10 Pogo Jumps

3/3 SL Broad Jumps

4 Box Jumps (land high)

*grab barbell

10 Front Rack Openers

5 Muscle Cleans

5 Front Squats

:20 Wrist openers

5 Hang High Pulls

5 High Hang Cleans

5 Hang Cleans

Power Clean (Weightlifting Variable Reps & Sets)

Power Output (Time)

For Time:

5 Rounds

10 Box Jumps (30″/24″)

5 Power Cleans (185/125) (Rx+225/155)

*power output focused piece here. Tall Box Jumps and Heavy Cleans. The cleans are meant to be a weight that slows you down, but needs to be lighter than your final set of cleans from the strength portion.