Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Bike

20 slow walking lunges – short steps

:30 wall sit

+

MOVEMENT/MOBILITY

*grab PVC

10 Pass Throughs

5 Pause OHS

5 Snatch Balances

5 Sotts Press

2x

SL Lateral Line Jumps x 10

Broad Jump to SL Landing 3/3

6 SL Skater Broad Jumps

+

Coach led Snatch warm up

5x high hang high pulls

5x high hang muscle Snatchs

5x Hang Snatch Pulls

5x Hang Power Snatches

3 Power Snatch

5 OHS w/pause

Snatch (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

3 Sets

50′ OH DB Walking Lunge (50/35)

20 DB Snatches

50′ OH DB Walking Lunge (50/35)

15 Burpees over the DB

Rest :90 between sets