Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/8 Cal Bike

10 Scap Pushups

10 Kip Swings

10 Pushups

10/8 Cal Bike

*grab 2.5 or 5# plates

10 Lateral Raises

10 Front Raises

5 Cuban Presses

10 Bent Over Flys

8/8 External Rotations

:20 Front Raise Iso Hold

*Set Up Bench Press

15 FAST Close Grip Bench Press

Bench Press (Weightlifting Variable Reps & Sets)

CONDITIONING (Time)

4 Rounds

20/16 Cal Bike

16 Box Jumps (24″/20″)

16-12-8-4

Chest to Bar Pull-Ups (Rx+BMUs)

*3 movements that really spike the heart rate. Modify C2B to hardest movement you can do on rig