Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Row

+

20 Pogo Jumps (quick ground contact, stiff ankles)

:20/:20 SL Calf Raises (hold rig)

:30 Downdog (pedal calves)

5/5 Wrist Opener Rotations

*grab PVC

10 Pass Throughs

10 Overhaed Squats

:20/:20 External Rotations

:20/:20 Lat Stretch

5 Jump and Catch

5 Snatch Balances

*grab barbell

5 Snatch High Pulls

5 Muscle Snatches

5 Snatch Balances

3 Hang Power Snatches

3 Power Snatches

Primer

3 Power Snatches (workout weight)

3 Bar Facing Burpees

6 Cal Row

15-20 Double Unders

Interval Conditioning (Time)

4 Sets (Rx+5 Sets)

10 Power Snatches (115/75)

15 Bar Facing Burpees

25/20 Cal Row

50 Double Unders

Rest 2:30 b/w Sets

*rounds should not exceed 5 Minutes. If they start too, cut burpee and row calories down.

*Coming off of rest each set, looking for each set of Snatches to have some TnG reps. Otherwise look to drop weight.