Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10 Step Ups

5 Kang Squats

Wall Walk into :10 Hold

3 Sets

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

*grab DB

5/5 Strict Press

3/3 SA Renegade Rows

10 Goblet Squats

*grab barbell

10 Strict Press

10 Bent Over Rows

Set up Strength

Shoulder Press (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Rounds and Reps)

AMRAP x 5:00

12 DB Box Step Ups (50s/35s) (24″/20″)

+

2-4-6-8…

DB Hang Squat Cleans (50s/35s)

1-2-3-4…

Wall Walks

Rest 2:00

Repeat

*each 5:00 AMRAP starts with 12 step up buy ins. On the 2nd AMRAP pick up where you left off climbing the ladder. Score is rounds + reps