Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab light DB

1:00 row or ski

10 Step Ups

10 DB strict press

:45 row – faster than above

10 glute Bridges

5 box jumps

:30 row @ faster than workout pace

10 DB Romanian DL

5 Devils Press

+

MOBILITY/ACTIVATION

:30 calf stretch on box

:30 pigeon stretch on box

:30 half front split on box

:30 childs pose – hands on box

10x cat/cows

PARTNER WOD (Time)

I Go/You Go

10 Sets (5 Each)

15/12 Ski or Row

10 DBL DB Step Overs (50s/35s) (24″/20″)

10 Single Arm Devils Press (50/35)

*big rest after each round so really try and push the pace on the devils press the best you can!!