Mile High CrossFit – CrossFit

Tuesday Training Focus

Starting to build some volume in our body weight movements. Should still be small enough sets of each that you can try and push the pace somewhat aggressively.

WARM UP (No Measure)

WARM UP

20/15 Cal Bike

25′ leg swings

25′ spiderman stretch

25′ straight leg bear crawl

25′ walking lunge

25′ crab walk

25′ bear crawl

25′ High Knees

25′ Tin Soldiers

300m Run and decent pace

MOVEMENT/MOBILITY

5 Bootstraps

10 Air Squats

10 Scorpions

5 Cobra Pushups

8 Pushups

2x

10 Air Squats

5 Pushups

GET FIT (Time)

For Time:

1000m Run

100 Air Squats

50 Push-Ups

500m Run

50 Air Squats

25 Push-Ups

Rest 3:00

3 Rounds

30/24 Cal Echo

rest :90 between sets

(Rx+wear weight vest 20/14#)

*score is total time to complete both parts

*longer capacity test here. Working on some high volume bodyweight movements. Intervals after conditioning to work on producing and sustaining power under fatigue.