Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m run or 250 Row

25′ A Skips

25′ Walking Lunges

25′ high knees

25′ butt kicks

25’/25′ lateral shuffle

25′ Inchworm

+

1:00 side lying t-spine rotation

:30 childs pose

:30 thread the needle

:30 pigeon

:30 down dog

:30 Bootstraps

3 Jumping eccentric Pull-Ups

5 push-ups

SWEAT DAY!!! (AMRAP – Rounds and Reps)

AMRAP x 30

1000m Row/Ski or 800m Run

then,

5 Rounds

5 Strict Pull-Ups

10 Pushups

50′ Walking Lunge

NOTES

*once 5 rounds are completed head back to run or ski, if you have less than 4 minutes left and head back to a run cut the distance down.

Score = rounds + reps

250m = 1 rep on row

200m = 1 rep on run