Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10 Birddogs/Deadbugs

:15/:15 Side plank w/ Hip Abduction

3 Inchworms w/ Push-Ups

+

*grab hip Circle

*holding rig/band around ankel

8/8 Lateral Kicks

8/8 Rear Kickbacks

10/10 Lateral Steps

*around knees

10 Goodmornings

8/8 Clam Shells

10 Glute Bridges

*grab barbell

8 Strict Press

8 Bent Over Rows

8 RDLs

:10 DL Iso

5 Deadlifts

*add warm up weight

8 Hovering Deadlifts

Deadlift (Weightlifting Variable Reps & Sets)

Shoulder Press (Weightlifting Variable Reps & Sets)

Hamstring/Shoulder Accessory (Checkmark)

3 Sets

4-6 GHR, 4 Nordic Curls, 8 Banded Hamstring Curls (choose your favorite Hamstring exercise from this cycle)

1 Shoulder Complex

8 Heavy Lateral Raises

+

8 DB Upright Rows