Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:45 Spanish Squat

10 Pass Throughs

5 Bootsrap Squats

then,

10/10 TKEs

:30/:30 Banded Spiderman

:30/:30 Banded Ankle

+

:20 Transverse Squeeze

5 Cat/Cows

6/6 SL Glute Bridge

5 SLOW Air Squats

5 Jump Squats

*grab barbell

10 FR Openers

5 SLOW Front Squats

*build to working weight

Front Squat (Every 3:00 x 4 Sets
5 Front Squats @ 70-72.5%

*all 5 sets at the same weight. We will add #5-#10 every week. Try to not use a belt at all the first couple weeks. )

GET FIT (AMRAP – Reps)

3 Sets

4:00 On/2:00 Off

400m Run

15 Overhead Squat (95/65) (Rx+135/95)

-Max Rep Bar Facing Burpees

*goal is to have a minute to do burpees. Cut run to 300 if needed for this. No more than 1 break on OHS.

*score is total burpees