Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/8 Cal Row

2 Ground to Standings

3/3 Hip Airplanes

:10 HS Hold

10/8 Cal Row

+

3 Sets

:30 Sorenson Hold (hold plate)

8/8 Powell Raises

10/10 Banded External Rotations (light band)

STRENGTH CIRCUIT (Weight)

4 Sets

10 Barbell Strict Press

:15-:20 L Sit

8/8 DB SL RDLs

-Rest as needed between sets-

GET FIT (Time)

For Time:

45/40 Cal Row

30 DB Bench Press (50/35s)

10 Wall Walks

5 Rope Climbs

10 Wall Walks

30 DB Bench

45/40 Cal Row

*Big upperbody chipper. Going to really reward those who move through the wall walks and Rope Climbs efficiently. Wall Walks will be the hardest part for most. Cut Reps down if needed, but it should be a number that challenges you.