Mile High CrossFit – CrossFit
WARM UP (No Measure)
WARM UP
1min bike
:30 Wallsit
:30 Bike
:30 Wallsit
+
:45 spanish squat hold
20/20x banded TKE
15x banded good mornings
+
MOVEMENT/MOBILITY – on wall
:30 figure 4 stretch
:30 butterfly stretch
:30 squat hold – holding rig
10/10x hip CARs
5/5 Worlds Greatest Stretch
+
10x Empty Bar Back Squats
*add Warm up weight
5x Back Squat + :01 pause in hole
Build to starting weight
Back Squat (Weightlifting Variable Reps & Sets)
working towards building to a heavy single by final week
the triples and doubles will slowly get taken out every week and will end with just hitting singles.