Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:30 Wallsit

10/10 Leg Swings

5/5 Spiderman Lunges

+

*grab WB

5 Kang Squats

5 Wallball Thrusters

:30 T-Spine Opener

:30/:30 Couch Stretch on WB

*grab barbell

10 FR Openers

5 SLOW Front Squats

*build to working weight

Front Squat (Weightlifting Variable Reps & Sets)

Intervals (AMRAP – Reps)

4 Sets

2:00 On/2:00 Off

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

-Max Rep V-Ups (Rx+GHDSU)

*need to have at least :30 to do V-Ups each round so choose a weight that allows you to do each set in under :90. An Unbroken set of 30 is about a Minute for reference.