Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:45 Easy Row

10 Air Squats

10 SL V-Ups

+

*grab PVC

10 Pass Throughs

:20/:20 Lat Stretch

:20/:20 External Rotations

5 FR Sots Press

5 Thrusters

*grab barbell

5 Strict Press

5 Front Squats

5 Thrusters

5 Push Jerks

*4-5 Minutes to Warm up Complex then get bar set to Thruster weight

GET FIT (Time)

Intervals

3 Sets (Rx+4 Sets)

30/24 Cal Row

15 Burpees Over the Rower

15 Thrusters (95/65)

15 Toes to Bar

Rest 2:00

Big workout. Rest after each set to allow for big sets on the Thrusters and Toes to Bar

OLY COMPLEX (Weight)

After Conditioning you have Until 38:00 on Clock to

Build to a Heavy Complex

Squat Clean + Thruster + Push Jerk