Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

50′ toe walk

50′ heel walk

50′ small bunny hops

50′ tin soldieers

25′ samson stretch

25′ spiderman stretch

25′ straight leg bear crawl

25’/25′ single leg lateral jumps

+

grab 1xDB

10x DB strict press

5/5x DB snatch

5/5x DB Push Jerk

+

RC prep

4/4x jumping rope pull ups – alternate top arm

4x Knee raises from hanging on rope – higher the better

3x J hook and stand practice

*grab barbell

-10 Bent over rows

-10 Empty barbell seated press

Shoulder Press (4 Sets
6 Seated Strict Press @ come to deadstop every rep
Rest :30
6 Pendlay Rows (HEAVY)
2min rest b/t

*strict press comes out of the rack. start around 65% of Strict Press and build in weight over the sets.
)

METCON (AMRAP – Rounds and Reps)

4 Rounds

3 Minutes On/1 Minute Off

2 Rope Climbs

4 Clean and Jerks (155/105)

8 Burpees Over the Bar

10 Deadlifts (155/105)

NOTES

*pick up where you left off each round, score is total rounds and reps

*smooth and steady is the name of the game on this one