Mile High CrossFit – CrossFit

Crossover Week

Touching some different lifts and movements this week that we didn’t last cycle. Lots of classic CrossFit style conditioning.

WARM UP (No Measure)

WARM UP

:90 Bike

25′ Inchworms

25′ Spiderman Lunges

50′ Bunny hops

50′ Walking Lunges

MOVEMENT/MOBILITY

*grab #2.5 of #5 plates

-10 Lateral Raises

-:20 Front Raise Iso Hold

*side lying – all on one side first

Lateral Punches

Powell Raises

Half Moons

* no plates

8 prone snow angels

:20 Hollow Hold

+

Set Up Bodybuilding Circuit

Body Building (Checkmark)

EMOM x 12 (Rotate)

-10 Arnold Press

-8 Supinated Bent Over Barbell Rows

-12 DB Lateral Raises

-10 DB Hammer Curls

METCON (Time)

For Time:

5 Rounds

5 Wall Walks

25′ DB Walking Lunge (50s/35s)

50 Double Unders

25′ DB Walking Lunge (50s/35)

-no rest between rounds-

*lots of shoulder fatigue here, try and stay smooth on wall walks and limit resting on transitions