Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/7 cal bike

200m Run

10/7 cal bike – faster than above

+

*grab band

-3 Way Banded Hamstring Stretch

-Banded Side Lying Quad Stretch

5x wide grip ring rows

5x narrow grip ring rows

5/5x single arm ring rows

5x inch worms

:15 narrow grip dead hang

5x push ups

5x clapping push ups – from knees if needed

SWEAT DAY!! (Time)

E5M x 5

300m Run

6 Strict Pull ups

16/12 Cal Machine of Choice

20/16 Push ups

4min CAP/set

NOTES

Runs need to be done under 2:00, decrease to 200m if needed. Pull ups can be done in singles but should take no longer than :30.

Score = slowest interval.

Bonus Abs (Checkmark)

3 Sets

20 Ab Mat Sit-Ups

right into

1:00 Plank

Rest 1:00