Mile High CrossFit – CrossFit

Wednesday Training Focus

Week 3 of our Split Squat and Bench Press progression.

Continue to keep pushing the pace on these sprint finishers. Intensity is key on these.

WARM UP (No Measure)

WARM UP

2 Sets

10/10 TKEs

:45 Spanish Squat Holding DB in Goblet

+

perform from 4″ plate stack

15/15x heel tap downs

10x push ups – chest touches plate

10x A Squats

5/5x knee over toe split squat

+

front foot on plate

:30 lizard stretch

:30 childs pose

+

5/5 Bodyweight Bulgarians

then,

Build to Starting weight

Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

Bench Press (Weightlifting Variable Reps & Sets)

FINISHER (Time)

For Time: (10 Minute Cap)

75/60 Cal Row

75 Wallballs (20/14)

*short workout so need to push the row, however main focus is to hold onto the wallball for as big of sets as possible.