Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

+

Mobility

1:00 Pigeon stretch

1:00 Spiderman stretch

1:00 scorpion stretch

:30 Bootstrap Squats

+

Activation

*band on rig

:45 Banded Deadbugs

:30/:30 SL Reverse Squats

:30 Banded Pull Aparts

5 Burpees

Set Up EMOM

CONDITIONING (AMRAP – Reps)

E2M x 16 – alternating

1.

25/20 cal ski

2.

100m DB Farmer Carry @ 70/50s

3.

25/20 Cal Bike

4.

1:00 Max Burpees Over DB

NOTES

*score is total number of burpees completed. Other minutes must be completed every round in order to be RX. Machine cals should not take much over :90 or cut cals down.