Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min row

2min ski

200m Run

+

:20 wall sit

5 inch worms

:20 wall sit

10 push ups

:20 wall sit

5 strict PU or 10 ring rows

+

PVC pipe

15x PVC pass throughs

15x PVC trunk twists

5/5x single leg RDL

:30 childs pose – hands on PVC

:30 PVC front rack opener

:30 bottom of SQ hold – lower the better

20x cat/cows

+

10x bird dogs

10x bird dogs – from high plank

SWEAT DAY!!! (Calories)

E2M x 15 – alternating

-24/18 cal ski

-300m Run (Rx+400m)

-1:00 max cal row

NOTES

Score = row cals

The run is meant to take ~1:50 or less, decrease distance if needed.

The 1:00 max cal row starts right when the 2min window begins. If an athlete gets on the rower late, they are eating into their time. They will then have a 1:00 rest period before going into their next round.