Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

25 Bar Taps

:30 barbell good mornings

:30 BW reverse lunge

25 Bar Taps

:30 bent over rows

:30 air squats

100m Run

:30 Back Rack Lunges

:30 superman hold

+

MOBILITY/ACTIVATION

:20 dead hang

3/3x hip airplanes

10/10x half kneeling t-spine opener

3 Strict Pull-Ups or 8 Ring Rows

:15/:15 Iso Lunge Hold

Back Rack Lunge (Weightlifting Variable Reps & Sets)

Conditioning (Time)

Every 3:00 x 4 Sets

-25 Alt. DB Snatches (50/35)

-50 Double Unders (Rx+75 reps)

*Score is slowest round

*cap rounds at 2:30. Cut reps on DB snatch to a number you can repeat for all 4 sets