Mile High CrossFit – CrossFit

Crossover Week

Touching some movements and lifts we haven’t in the last couple weeks. Lots of classic CrossFit conditioning pieces.

WARM UP (No Measure)

WARM UP

2 Sets

200m Jog

:10 HS Hold

10/8 Cal Bike

10 Kip Swings/10 Ring Rows

+

*grab band

-banded lat stretch

-banded front rack stretch

-banded handcuff stretch

10 Shoulder Taps

8 Prone Snow Angels

:20/:20 Sleeper Stretch

10 Hollow Rocks

:15 Superman Hold

3-5 Minutes to Warm Up Pull-Ups and HSPUs

Conditioning (AMRAP – Reps)

EMOM x 24 – rotating

1 and 2. – 300m Run (Rx+400m)

3. – Max Strict HSPUs (Rx+4″/2″ deficit)

4. 12/9 Cal Bike (Rx+18/14)

5. Max Chest to Bar (Rx+BMUs)

6. Rest
*score is sHSPUs + C2B