Mile High CrossFit – CrossFit

Warm Up (No Measure)

200m Run

+

:20 Prone Snow Angels

:20 Prone Swimmers

:20 Plank Shoulder Taps

:20 Hip Airplanes (alternating)

+

On Pull-up Bar:

6x Kip Swings

5x Straight-Leg Raises to 90°

5x Kipping Leg Raises

4x Toes to Bar or Toes to Air

PVC Work:

:20 PVC Front Rack Opener

:20 PVC pass throughs

:20 childs pose – hands on PVC

5/5x Single-Leg RDL (PVC across shoulders)

Empty Barbell:

3 Clean-Grip Deadlifts

3 Hang Clean Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Hang Power Cleans

Front Squat (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time (16min CAP)

400m Run

21 Hang Power Cleans @ 135/95

21 Toe to Bar

400m Run

15 Hang Power Clean

15 Toe to Bar

400m Run

9 Hang Power Clean

9 Toe to Bar

*early/late classes can sub 32/26 Cal Echo if they prefer due to cold/darkness

NOTES

Barbell and TTB should have no more than 2 break/set, decrease weight if needed. Can Modify to TTB to 12/9/6.