Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM

1:00 row

1:00 bike

1:00 ski

+

grab 5/2.5# plates

10x Lateral Raises

5x/5x shoulder CARs

10x Lu raises

10x squats – reaching plates overhead

5x SL RDLS

5x cuban press

+

1:00 seated v-sit

10/10x single arm plate pull overs – reach as far back as possible

1:00 side lying t-spine rotation

:30 straddle stretch

5x crab walk position hip raises + :02 pause @ top

SWEAT DAY!! (Time)

For Time (35min CAP)

3x

25/20 cal row

25/20 GHD sit ups or V-Ups

25/20 cal bike

20 Burpee to 6”

25/20 cal ski

200m Farmer Carry