Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Every :20 x 3 Minutes

-Step Ups

-High Plank

-Glute Bridge Hold

MOVEMENT/MOBILITY – light band, box

8/8 90 degree shoulder punch, external rotation

8/8 90 degree shoulder punch, internal rotation

8/8 lateral banded glute kickouts

8 hollow hold band pullovers

*grab box

3/3 step up to balance point

3/3 lateral step up w/ inside leg

3/3 lateral step up w/ outside leg

*grab barbell

:20 elbow punches

:20 Wrist Stretch

5 Tall Cleans

5 Tall jerks

3 Power Clean and Jerks

Power Clean (E:30 x 12 Sets
1 Power Clean @ 60-70%

right into

EMOM x 6
1 Power Clean – building 15-20# heavier than above

)

*this will build, work on hitting clean reps not maxing out

GET FIT (AMRAP – Rounds and Reps)

AMRAP x 10

25 Push-Ups

15 Box Jumps (24″/20″)

5 Clean and Jerks (165/115) (Rx+205/145)

*barbell is meant to be decently heavy and slow you down a bit each round