Mile High CrossFit – CrossFit
Saturday Training Focus
Working on a lot of mobility and tissue tolerance work. Goal is to have the body feeling good after this session.
Followed up with a fun partner WOD taking advantage of the good weather.
WEIGHTLIFTING CLASS (8:15)
Positional Work (No Measure)
20+ Minutes of Mobilizing and Tissue Work
ACCESSORY (Checkmark)
Accessory Work
4 Sets
10 Chest Supported Rows
12 Banded Tricep Extensions
12 DB Chest Flys
4 Sets
10 Weighted Hip Extensions
:15- :20 L Sit
10 DB Hammer Curls
4 Sets
5/5 KB Windmills
:45 Weighted Wall Sit
*rotate through completing each super set before moving onto the next one.
Rest as needed between sets
PARTNER WOD CLASS (9:30)
PARTNER WOD (Time)
In Teams of 2
Complete In Any Order
1000m Run
300m Farmer Carry
100/80 Cal Ski
300m Sandbag Carry
100 GHDSU
300 Double Unders
100m Sled Push Each
*the run is done together, everything else is spit up. For the carries you will share one set of KBs/Sandbag and switch carrying at any point you would like. Must complete full movement before moving on.
Meant to a be fun workout to chip through, no Rx weights. Make this a fun morning getting outside and doing some different movements.