Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Row x 2 Minutes (4 Rounds)

+

5/5 staggered stance good morning – hands behind head – no weight

5x slow motion push ups

10x slow prone snow angels

2x

:10 Ring Support Hold

then,

6 Pushups

+

grab PVC

10x PVC pass throughs

10x PVC trunk twists

5/5x around the worlds

5/5x single leg good mornings

+

2 Rope Ground to Standings

:20 Hollow Hold

:10 HS Hold

Set Up EMOM

Skill EMOM (Checkmark)

EMOM x 16

-40′ HS Walk (20’/20′ turn on hands)/10 Shoulder Taps/:20 HS Hold

– 1 Legless Rope Climb or Regular Rope Climb

-6/6 Pistols or SL Step Downs

-5-10 Ring Dips or 2-5 Muscle Ups

*Skill EMOM. Chose rep schemes that you think you can hold onto. You should have plenty of rest each minute.
Modify Ring Rips to Straight bar dips w/ band or Push-Ups

Conditioning Intervals (Calories)

4 Sets

4 Minute AMRAP

-20 Burpees Over the Rower

-15 DB Push Press (50s/35s)

-Max Cal Row in Remaining Time

1 Rest between rounds

*score is total Cals

Notes

-That 1 minute rest will go fast, so be conservative on the pace you row at to start the workout. DBs should be a weight you can do with no more than 1 break