Mile High CrossFit – CrossFit
WARM UP (No Measure)
WARM UP
:90 Bike
50′ toe walk
50′ heel walk
25′ tin soilders
25′ spiderman
25′ straight leg bear crawl
25′ walking pigeon stretch
25′ lateral cossak squats
+
*grab PVC
10x PVC trunk twists
10x PVC pass throughs
5x OHS
5x Jump and Catch (full squat)
*grab barbell
5x snatch Deadlift
5x snatch grip high pull
5x Muscle Snatch
5 OHS w/ Pause
3 High Hang Snatch
Snatch Primer (Weight)
4x
1 Muscle Snatch
+
2 High Hang Squat Snatch
*high hang takes any pull so we can really drill getting under the bar fast.