Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1min Row

200m Run

+

50′ high knees

50′ butt kicks

50′ karaoke

50′ side shuffle

50′ bunny hops

50′ A Skips

50′ B skips

50′ Backwards Gate operners

+

:30 plank

:30 snow angels

:30 plank + slow shoulder taps

:30 superman hold

:30 scorpion stretch

:30 side lying t-spine stretch

3x

:15 hollow hold

:10 rest

SWEAT DAY!!! (Time)

For Time (30min CAP)

4x

400m Run

40/30 cal row

20 GHDSUs or 25 Weighted Sit-Ups

15 Burpees to Target

*no rest b/t

NOTES

Steady one here, focus on finding a pace you can hold for 20-30 minutes