Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab box and rope

20/15 Cal Row

:30 single unders

5/5x cossack squats

3x/3x Step downs

5x Kip Swings

8x Ring Rows or 3 Strict Pull-ups

:30 wall sit

+

:45/:45 Box Pigeon

:20 Armless Prayer

10 Pogo Jumps

4 Box Jump Overs

+

HS practice

5x HS scap push ups

3x :03 HS hold on wall – reaching TALL

3x HS hold + slowly bringing both feet off the wall

SET UP EMOM

@ 0:00 On Clock

SKILL EMOM (Checkmark)

EMOM x 16

-50 Double Unders

-40′ HS Walk or 3-5 Wall Walks

-5/5 Pistols or SL Step Downs

-6-12 Pull-Ups or 3-6 Bar Muscle Ups

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

@ 20:00 On Clock

CONDITIONING (Time)

4x

25/20 Cal Row

20 DB Snatches (50/35)

15 Box Jump Overs (24″/20″)

Rest :90 between rounds