Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

1:00 Easy Bike

5/5 Spiderman Lunges

10 Shoulder Taps

+

*grab hip circle

:20 Transverse Squeeze (w/band)

10 Glute Bridges

5 SLOW Air Squats

10 Glute Bridges

:20 Transverse Squeeze

*grab barbell

8 Strict Press

8 Bent Over Rows

8 RDLs

:10 DL Iso

5 Deadlifts

*add warm up weight

8 Hovering Deadlifts

*build to DL starting weight

Deadlift (Weightlifting Variable Reps & Sets)

Shoulder Press (Weightlifting Variable Reps & Sets)

ACCESSORY (Checkmark)

Hamstring/Shoulder Accessory

3 Sets

4-6 GHD Raises or 4 SLOW eccentric Nordic Curls

1 Shoulder Super Set

-8 Lateral Raises

-8 Front Raises

-8 Bent Over Flys

*all unbroken