Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

12/9 Cal Row

8 Box Step Ups

8 Kip Swings

+

:20 Hollow Hold

8 V-Ups

*on bar

5 Strict Leg Raises

5 Kipping Knees to Chest

3-5 Kipping Toes to Bar or Air

*grab box

3/3 Controlled Step Downs

10 Pogo Jumps

4 Box Jumps (step down)

*grab DB

6 DB Snatches

Aerobic Pacing (Time ↓ Shorter is Better)

4 Sets

20 Toes to Bar

20 Alt. DB Snatches (50/35)

20 Box Jumps (24″/20)

20/16 Cal Row

Rest 2:00 Between Sets

*big rest in-between sets. The goal is to make the first 2 sets feel smooth and then try to pick up the pace on the back half of the workout. Try and negative split your rounds. Break up Toes to bar into a rep scheme you can duplicate across all 4 sets, and avoid blowing up on the last round.

30 Minute T.C

Core Finisher (Checkmark)

3 Sets

:20 Hollow Hold

20 Scissor Kicks

15 Ab Mat Sit-ups

1:00 rest