Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

athletes choice

400m run

or

25/20 cal echo

or

15 Burpees

15 Air Squats

MOVEMENT/MOBILITY – grab WB

5 Kang Squats (bear Hug Ball)

:30/:30 Couch Stretch (foot on ball)

:30/:30 Spiderman (foot on ball)

10/10x quadruped hip CARs

10 Wallballs (leave ball by wall for workout)

*grab barbell

5 Pause Front Squats

5 Jumps Squats

*add warm up weight

10 FAST Front Squats

Front Squat (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

40 Wallballs (20/14)

4 Rope Climbs

30 Wallballs

3 Rope Climbs

20 Wallballs

2 Rope Climbs

10 Wallballs

1 Rope Climb

NOTES

You need to try and push one of these movements. If you know the rope climbs will slow you down then really try to push the pace on the wallballs.

Modify Rope Climbs

2:1 Ground to standings