Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Sets

:20 Step Ups

:20 Inchworms

:20 Glute Bridges

+

*grab band

:30 banded lat stretch

:30 OH banded tricep stretch

:30 banded handcuff stretch

15x straight arm banded pull aparts

15x Banded strict press

15x banded good mornings

*grab box

:30/:30 pigeon on box

:30 Childs pose on box

10 Pogo Jumps

3 Box Jumps

2 Burpee Box Jump Overs

SKILL EMOM (Checkmark)

EMOM x 16

-3/3 DB OH Squats

-7-15 C2B

-7/7 Pistols or SL Step Downs

-6-12 Strict HSPUs

*Skill EMOM. Chose rep schemes that you think you can hold onto. You should have plenty of rest each minute.

*for DB OHS we are not looking to go super heavy, working on finding a good stacked position. Go as light as needed to try and get full ROM.

Modify strict HSPUs to 3 Eccentric reps, Box Pike HSPUs, DB Z Press

CONDITIONING (Time)

4 Sets

25 American KB Swings (53/35)

15 Burpee Box Jump Overs (24″20″)

Rest :90 between sets

*score is total time

*try to hold onto big KB Sets here. Should be a weight that never has more than 1 break. Nice and steady on the BBJOs. Rest is there to help you keep a faster pace. Cut BBJOs down to 10-12 if they start taking over 2:00.