Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10/8 Cal Bike

10 push ups

10 air squats

10 good mornings @ empty barbell

MOVEMENT/MOBILITY – grab 5/2.5# plates

15/15x shoulder CARs

10x Lu raises

5x Cuban press

5x OH squats – reach plates slightly up every rep

5/5x Powell raises – both plates in 1 hand – on ground

10x prone snow angels

5x weighted prone snow angels

10/10x quadruped fire hydrants

5/5x bird dogs

:30 lizard stretch + rotation

:30 dragon stretch

:30 childs pose

5/5x split squats – no weight

PRIMER – bb

10 empty barbell front squats

:30 wrist stretch

*add warm up weight

8 Front Squats

Front Squat (Weightlifting Variable Reps & Sets)

GET FIT (Time)

For Time:

50 Wallballs (20/14)

50/40 Cal Bike

50 Toes to Bar

50/40 Cal Bike

50 Wallballs (20/14)

NOTES

*classic CrossFit here. Really try and push the pace on the back half and do big sets on the wallball. Expect lots of breaks on the Toes to bar. No More than 4 Minutes on the toes to bar.