Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM

1:00 Row

10x prisoner step ups – hands behind head

10/10x single leg calf raises – holding post

1:00 Row @ workout pace

5/5x lateral step ups + slow controlled descent

200m Run

+

core activation

5x

:10 hollow hold

:05-:10 rest

SWEAT DAY!! (Time)

For Time (30min CAP)

4x

30/24 cal row

20 Step ups @ 1×50/35 – 20″ box

400m Run

20 Step ups @ 1×50/35 – 20″ box

NOTES

Target = sub 28min

Row and run must be done under 2:45 for most the workout, decrease cals and run length if needed.

BONUS ABS! (Checkmark)

40x single leg v-ups

40x Hollow Hold crunches

40x Ab Mat Sit-Ups