Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman

:15 Jump Squats

2 Sets

:15 Plank

:15 Side Plank (R)

:15 Transverse Squeeze

:15 Side Plank (L)

+

grab 45# plate

5x narrow stance squats – lower the better

5/5x knee over toe split SQ

5x Push ups – to plate

20x bent over rows – fast reps

:40 lizard stretch – front foot on plate

+

MOVEMENT/MOBILITY

plyo

2x

3/3x broad jump to single leg landing

4/4x Lateral Skater Jumps

+

grab barbell

5x back Squat + :02 pause at parallel and bottom

Back Squat (Weightlifting Variable Reps & Sets)

Snatch (4-5 Sets
2 Snatch
2 Hang Snatch
@ 60% and building to RPE 8/10
*rest as needed b/t

*must be unbroken, preferably squat but power is ok )