CrossFit – Wed, Jul 8 – Mile High CrossFit

Mile High CrossFit – CrossFit

Air Quality

Due to poor Air quality and health advisories we are changing todays running to Echo Bike. If the Air quality improves by Saturday we will switch the biking in that workout for running.

WARM UP (No Measure)

WARM UP

2 Sets

200m Jog

:20/:20 Side Plank

10 Step Ups

+

:40 High Plank

:20 Hollow Hold

6/6 SL Glute Bridges

3 Hamstring Walkouts

6/6 Fire Hydrants

6/6 Donkey Kicks

6/6 Hip Abductions

*grab Barbell

8 Goodmornings

6 Deadlifts

3 Box Jumps

Warm Up Sandbag Carry and Build to starting Deadlift Weight

Deadlift (Weightlifting Variable Reps & Sets)

CONDITIONING (Time)

For Time:

75/60 Cal Echo

25 Chest to Bars

25 American KB Swings (70/53)

25 Toes to Bar

25 American KB Swings (70/53)

75/60 Cal Echo

*Challenging grip endurance in the gym, and run pace to start at finish. There is not a ton of volume inside in they gym so you can’t over pace the run. Swings are meant to be heavier than normal and force a break or 2.