Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10/10 TKEs

:30 Wallsit

5 Bootstrap Squats

:20 Wrist Mobilizations

+

8/8 Lateral SL Line Hops

(Warm up distance)

3/3 SL Broad Jumps

3 Broad Jumps

6 Lunge Jumps

(for max distance)

3/3 SL Broad Jumps

3 Broad Jumps

*grab barbell

5 SLOW Front Squats

*add light weight

5 FAST Front Squats

*build to working weight

Front Squat (Weightlifting Variable Reps & Sets)

Leg Endurance Intervals (AMRAP – Reps)

3 Sets

4:00 On/2:00 Off

400m Run

20 Toes to Bar

-Max Back Squats (135/95)

You need to have a minimum of :30 each round to do Squats. If runs take over 2:15, cut to 300m. Toes to Bar to a number you can do under a minute.

*bar comes from floor. Once Bar is on your back. Try and keep it there until the end of the interval.