Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Run

10x Ring Rows

10x Scap pull ups

20x walking lunges

200m Run

10x wall squats

10x push ups

+

PVC pipe

10x PVC pass throughs

10x PVC trunk twists

10x PVC trunk twists – perform in bottom of RDL

5/5x Single leg good morning

:20 PVC front rack opener

:20 childs pose – hands on PVC

8/8 Leg Swings

*grab bench

*15 Empty bar bench

4/4 Bodyweight bulgarians

Build to starting weight

Bench Press (4 Sets
5 Bench Press
right into
8/8 Goblet hold Bulgarian Split Squats

*start @ 70% and build to a heavy set of 5
*Try and us a heavy KB/DB for the Bulgarians )

GET FIT (Time)

For Time:

5 Wall Walks

30 Pull-Ups

60 Air Squats

5 Wall Walks

20 Chest to Bar

40 Wallballs (20/14)

5 Wall Walks

10 Bar Muscle Ups

20 DB Thrusters (50s/35s)

NOTES

Pull up and Squat variations will increase in difficulty as the workout progresses. Start smooth so you can try and push the back half.

Modify

Pull-Ups – Ring Rows

C2B – Jumping Pull-Ups

BMUs to Burpee Pull-Ups