Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/8 Cal Row (slow – low stroke rate)

5x inch worms

:30 plank

50’/50′ single arm DB OH carry

5/5x DB push press

3/3x DB Snatch

2 Rope Ground to Standings

10/8 Cal Hard (still low stroke rate)

+

10x prone snow angels

:30 scorpion stretch

:30 pigeon

:30 butterfly stretch

3x :10 hollow hold – :05 rest b/t

+

:10 HS Hold

5 HS Kick Ups on Wall or in Space (try and find balance point for 2-3 seconds)

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

-25′ HS Walk w/ Piruoette

*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 variation or try and progress to the next one

METCON (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

50/40 Cal Row

20 DB Snatches (50/35)

4 Rope Climbs

*this is a big Rope Climb workout. It should may take a chunk of time to get through them each round. Cut the number of reps down to avoid taking over 2:00 if needed.