Mile High CrossFit – CrossFit

Deload Week

Lots of heavy lifts last week. Some Body Building and lighter lifts, no heavy barbells in metcons.

Sign Up For In house Comp on Saturday!!

WARM UP (No Measure)

WARM UP

2 Sets

:20 Plank

:20 Side Plank

:20 Side Plank

+

10 Burpees

*on box

:20 Armless Prayer

10 Step Ups

:45/:45 Box Pigeon

5/5 Plyo Step Ups

*grab barbell

8 Strict Press

8 Bent Over Rows

8 Barbell Curls

Set Up Body Building Circuit

Body Building (Checkmark)

Body Building

4 Sets

10 Arnold Press

10 Barbell Curls

then,

3 Sets

12 Barbell Skull Crushers

8/8 SA DB Rows

METCON (Time)

For Time:

18-14-10

DB Step Overs (50s/35s) (24″/20″)

36-28-20

Burpees Over the DB

*Burpee Capacity test. Goal is no more than 1 break on DB Step Overs and finding a pace that you can hold without taking any breaks on the burpees