Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

5 Shuttle Runs

1 Wall Walk + :10 Hold

:20 Deadhang

3 Shuttle Runs

10 Kip Swings

10 Plank Shoulder Taps

200m Run

+

1:00 Seated Forward Fold

:20 Hollow Hold

:30 Laying T-Spine Opener

8 SL V-Ups

10 Cat/Cows

3/3 Reach Through Rotations

3-5 HS Kickups to balance point

HS Skill Work (Checkmark)

EMOM x 5

-10 Shoulder Taps

*wallfacing, heel facing or free standing. Try to progress to hardest variation you can do

then,

10 Minutes to Practice Free Standing HS Hold

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*combining the grip work we have been attacking on Wednesdays with all the 400m runs we have been doing on Tuesdays with this classic CrossFit test.

*push the runs as hard as you can and try to hold on!