Mile High CrossFit – CrossFit

Wednesday Training Focus

Unilateral Leg Strength and Bench Press progressions on these days. The strength portion will be the main focus these days, but we will finish with a sprint finisher. These will pack a punch if you bring the right intensity!

WARM UP (No Measure)

WARM UP

:45 wall sit

5 Burpees

10 Walking Lunges

5 Burpees

:45 Wallsit

+

grab 5/2.5# plates

10/10x shoulder CARs

10x bent over reverse flies

10x lateral raises

10x front Raises

:30 bootstrap squats

:30 childs pose

5x push ups + :02 pause 1″ off ground

+

5/5x curtsy lunges

5/5 BW Bulgarians

Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

Bench Press (Weightlifting Variable Reps & Sets)

FINISHER (Time)

For Time (10min CAP)

45/35 cal bike

15 Burpee Pull-Ups (Rx+ 20 Bar MU)

45/35 cal bike

NOTES

Looking to really push the pace on the last bike as that will be the biggest seperator in this workout. If you would like to do some Bar Muscle ups but 20 is to many, you can cut the reps down and finish the reps with burpee pull-ups.

3:30 Cap on the First Bike