Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Ski or Row

:90 Bike

+

*set up Core Warm Up

Core Activation (Checkmark)

Core Warm Up

3 Sets

15 Hip Extensions

15 – V Ups or SL

8/8 Pallof Presses

*flow through, resting as needed

SWEAT DAY!!! (Time)

3 Rounds For Time:

3000m Bike

100′ Sandbag Bearhug Carry (moderate)

1000/900m Ski or Row

100′ Sandbag Bearhug Carry

*Sandbag will spike heart rate a bit each carry, so this is practice trying to get breathing back under control while still keeping a decent pace on the machine.