Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/8 Cal Row

10x walking lunges

10x scap pull ups

10x push ups

10/8 Cal Row

10x Kip Swing

5x strict Pull up or Ring row

5x inch worm

+

grab 5/2.5# plates

10x Lateral raises

10x front raises

10x strict press

5/5x single leg RDL

10x Lu raises

10x reverse flies

5x cuban press

+

2 x :10 HS Hold

10 Wall Facing Shoulder Taps

HS Skill Work (Checkmark)

EMOM x 6

-HS Hold

-HS Hold Rocks

-Shoulder Taps on Wall

-2 Walks to the Wall (2-3 Steps)

-2-3 Walk Attempts

-25′ HS Walk

-30′ HS Walk (turn aound at 15′ on hands)

*choose variation that fits where your at. Looking for no more than :25 of work each minute.

Same as last week. Keep working the same varitation or try and progress to the next one
Final week of this

GET FIT (Time)

For Time:

3x

60/48 Cal Row

20 Pull-Ups (Rx+30 reps)

20 Burpees Over the Rower

Time Cap – 26 Minutes

NOTES

Pretty Big Sets of Pull-Ups each Round. No more than 4 sets. Cut reps down if needed. Modify reps to Banded Pull-Ups.

If you would prefer to do strict Pull-ups, perform 12 reps each round and can be counted as Rx.