Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP –

2 Sets

1:00 Bike

1:00 Boot Strap Squats

MOVEMENT/MOBILITY – hip circle

2x

5/5 Half Circles

10/10 Lateral Steps

15 Glute Bridges

then,

:30 spiderman stretch w/ T-spine rotations / side

*grab barbell

6 good mornings

4 front rack to back rack thrusters

4 front squats

4 Clean Pulls

4 Hang Muscle Cleans

4 Tall Cleans (fade to full squat)

Box Squat (Weight)

1″ below parallel
6 Sets (20min to complete)

3/3/2/2/1/1 Box Squat

2-3min rest b/t

*Final Week. Build to a heavy single. Use Spot if necessary

Box height needs to be set just below parallel

PARTNER WOD (AMRAP – Reps)

Partner Workout

Every 3 Minutes x 5 Sets

-40/30 Cal Echo Bike

-Max Rep Squat Cleans (165/115) (Rx+205/145)

NOTES

*score is total number of cleans

-1 Partner Working at a time. Split Bike Cals however you would like.

-Barbell is meant to be something decently heavy. Should force you to have to do drop singles.

-Modify Bike Cals so that you finish under 2 minutes if needed