Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10 Heel to Rocks

10/10 SL Lateral Line Hops

20 Single Unders

15 High Single Unders

10 Reverse Lunges

10 Plank Shoulder Taps

20 Double Unders or Jumping Bar Taps

*grab light band

-10 Banded Pull-aparts

-10 Banded Good Mornings

-10 Supinated Banded Pull-aparts

-10 Banded Strict Press

*grab 1 DB

5/5 Strict Press

10 DB Bent Over Rows (squeeze at top)

10 Goblet Hold Reverse Lunges

Shoulder Press (Weightlifting Variable Reps & Sets)

Back to Back AMRAPs (AMRAP – Rounds and Reps)

AMRAP x 5:00

12 DB Reverse Lunges (50s/35s) (Farmer Hold)

12 DB Push Press

48 Double Unders

Rest 2:00

Repeat

*Pick Up where you left off.

*score is total rounds and reps