Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 row

1:00 echo bike

:30 row @ hard effort

:30 echo bike @ hard effort

+

grab workout DBs

5x Jefferson curls – 1 DB

5x sumo stance DL – 2 DBs

5/5x seesaw DB strict press

5x DB hang snatch

5/5x single arm ring rows

3x Devil Press

SWEAT DAY!!! (Time)

For Time (35min CAP)

3x

50/40 Machine 1

25 GHD sit ups

50/40 Machine 2

25 Burpees

*no rest b/t

NOTES

NOTES

Machines need to be done under 4min for most the workout. Decrease cals if needed. Modify GHD sit ups to 15-20 reps or perform weighted ab-mat sit ups. Use any machines, just try and use two different ones not the same one across