Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Machine x 6 Sets

*grab band

3 Way Banded Hamstring

Banded Quad Stretch

10 Cat/Cows

10 Scorpions

:30 Seated Forward Fold

Straddle Stretch

:15 Machine Hard

rest :15

1:00 Machine at Workout Pace

SWEAT DAY!! (Calories)

Intervals

4 Sets

6:00 On

2:00 Off

*you should be pushing a pace faster than you want to hold for a 20 minute test. It should feel like a hard pace, but still sustainable.

HS Capacity Building (Checkmark)

EMOM x 6

-Wall Walks

-Shoulder Taps

-HS Walk

*pick a variation you are confident in and pick a rep scheme that you can repeat over 6 sets

*building volume on our hands under fatigue

*Do not exceed :35 of work each minute