Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

25′ Increments

-Tin Soldiers

-Quad Pulls

-Inchworms

-Knee Tucks

-Quadraped Bear Crawl

-Crab Walk

*side lying w/ 2.5-5 Plate

-8 Lateral Punches

-8 Powell Raises

5 Halr Circles

-switch sides

-5/5 Cuban Press

-5/5 Lateral Raises

:20 Hollow Hold

10 Hollow Rocks

*on bar

5 Strict Leg Raises

5 Kipping Knees to Chest

3-5 Kipping Toes to Bar or Air

Set Up Strength

Shoulder Press (Weightlifting Variable Reps & Sets)

Back to Back AMRAPS (AMRAP – Rounds and Reps)

AMRAP x 6:00

6 Devils Press (50s/35s)

18 Toes To Bar

6 Wall Walks (Rx+60′ HSW)

Rest 2:00

Repeat

*pick up where you left off. Score is total rounds + reps