Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

400m Run

-small glute bands- band around knees

10x good mornings

50′ monster walk

5x air squats

25’/25′ quarter squat lateral steps

5x air squats

– take band off –

50′ straight leg bear crawl

25′ spiderman stretch

25′ tin soilders

25′ sampson stretch

10x prone snow angels

10x push ups

:30 superman hold

50′ BW Walking Lunges

+

:30 Scorpions

:30 Forward Fold

:30 Cossack Squats

Build to Starting Bench Weight

Bench Press (4 Sets
8 Bench Press @ 70-80%
right into
50′ DB Walking Lunges
Rest 2:00

*Sets should be heavier than last weeks 10s. Keep hips on bench.
Try and get heavier than normal on lunges by final 2 sets )

METCON (Time)

2 Rounds

1000m Run

30 KB Swings (53/35)

15 Pull-Ups

*variation on Helen, with longer runs. Try and keep breaks to less than 2 on both pull-ups and swings. Good Scores will come from pushing the runs.