Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10/8 Cal Row

5 Kang Squats

+

*grab box

3/3 Controlled SL Step Down

5 Push-Ups to Box

:20 Armless Prayer

5 Pushups

:20/:20 Calf Stretch on Box

4 Box Jumps

*set up Bench Press

*build to workout weight

Bench Press (Weightlifting Variable Reps & Sets)

Vo2 Max Intervals (Calories)

4 Sets

4:00 AMRAP

30 Wallballs (20/14) (Rx+30/20)

15 Box Jump Overs (24″/20″)

-Max Cal Row in Time Remaining

3:00 Rest between Sets

*Focus on holding onto big wallball sets and really pushing the buy in. One more round this week.