Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM

1:00 easy row

100m mixed grip farmer carry @ light – 1 DB OH / 1 DB suitcase

1:00 row @ faster than workout pace

:30 rest

1:00 bike @ faster than workout pace

200m Jog

+

6min to roll out

glutes/quads/t-spine/calves

+

performed with heels pushing into roller and straight legs

3x

:15 glute bridge hold

:10 rest

+

review SB carry technique

-bear hug with SB around belly button height

-maintain big proud chest

-squeeze glutes

-interlock fingers

\25′ SB carry @ workout weight (determine if you have chosen correct weight)

SWEAT DAY!! (Time)

For Time:

2x

50/40 cal row

150m Sled Push

50/40 cal ski or bike erg

400m Run

50m SB Carry (moderate weight)

NOTES

Machines should take no longer than 5min, decrease to 40/30cals if needed. The sled is meant to be light and fast but will blow up legs. SB carry can have no more than 1 break.