Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Run

:30 ski/bike @ workout pace

:10 rest

:20 ski/bike @ faster than above

:10 rest

:10 ski/bike @ fastest pace

+

grab band

*band on pullup bar

:30 banded OH tricep stretch

:30 banded lat stretch

10x banded good mornings

*band on rig post

:45/:45 Banded Spiderman

:30/:30 Banded Pigeon

SWEAT DAY!! (Time)

For Time (35min CAP)

10x

200m Run

50′ Plate OH Walking Lunges

10/7 cal ski or Bike Erg (damper 10)

50′ Burpee Broad Jumps

NOTES

Focus on trying to find a pace from the start you can maintain across the whole workout.