Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Bike

(Bikes to Rig)

5 Easy Shuttle Runs

Skips for Height

A-Skips

Side Shuffle

Karaoke

+

:60/:60 Couch Stretch

:45/:45 Figure 4 on Wall

:20/:20 Calf Stretch on rig

:30 Deep Squat Hold

1:00 Bike HARD

5 A-Squats

SWEAT DAY!!! (Calories)

Every 6:00 x 5 Sets

600/550m Ski or 500m Run

15 A-Squats

-Max Cal Bike In Time Remaining

*no rest in this workout, 30 Minutes of Moving. On A-Squats make sure you hit full depth on the squat each rep.