Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*Band on Rig

-Banded Front Rack Opener

-Banded Lat Stretch

-Banded Handcuff

+

:90 Easy Bike

3 Shuttle Runs

-Bunny Hops

-Lateral Lunge

-Skips for Height

-A Skips

-Gate Openers

-SL Broad Jumps (stick landing)

200m Jog

+

*Grab Barbell

5 Hang High Pulls

5 Muscle Cleans

10 Front Rack Openers

:20 Wrist Mobilization

5 High Pull Turnovers

5 Hang Power Cleans

Hang Power Clean (Weightlifting Variable Reps & Sets)

GET FIT (Time)

3 Rounds

600m Run

15 Deadlifts (185/125)

15 Toes to Bar

*run pace will be the biggest separator in this workout. Need to really try and push the runs as much as possible. Deadlifts should be a pretty light weight