Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min row @ easy pace – damper 10

25′ tin soldiers

25′ spiderman stretch

25′ straight leg bear crawl

25′ walking lunge

25′ crab walk

25′ bunny hops

15/12 cal row @ hard effort

MOVEMENT/MOBILITY

10x banded strict press

10x banded shrugs

10x straight arm banded pull aparts

10x banded good mornings

10x banded pass throughs

:30 butterfly stretch, back up agianst rig, each arms overhead

:30 side lying t-spine rotation

+

8 Kip Swings

5 Strict leg Raises

5 Knees to Elbow or chest

6 Alternating Toes to bar/air

Toes to Bar Progression (AMRAP – Reps)

EMOM x 8

“X” Toes to Bar

*try and add 1 rep across. If you struggled to complete your number last week, stay at last weeks number or, try and add 1 rep to the first 4 minutes then drop to last weeks number for the 2nd 4 minutes.

*pick a number of toes to bar, or most diffiuclt modification you can do, that you can repeat across all 8 minutes.
score is lowest minute reps

GET FIT (AMRAP – Reps)

4 Sets

AMRAP – 3

25/20 Cal Row

50 Double Unders

Max SA Devils Press (50/35) (Rx+Double DB)

*2:00 rest b/t

NOTES

Goal is to finish row in :90 or less. And have at least :30 to accumulate devils press if not more. Really try to push the row and double under to have as much time as possible on the devils press.