Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10 Birddogs

:15/:15 Side plank w/ Hip Abduction

3 Broad Jumps

+

*on bench

:20/:20 Copenhagen Plank

6/6 SL Glute Bridge on Bench

6 Decline Push-Ups (feet on bench)

*grab barbell

8 Strict Press

8 Bent Over Rows

8 RDLs

:10 DL Iso

5 Deadlifts

:10 DL Iso

*build to DL starting weight

Deadlift (Weightlifting Variable Reps & Sets)

Shoulder Press (Weightlifting Variable Reps & Sets)

ACCESSORY (Checkmark)

Hamstring/Shoulder Accessory

3 Sets

6/6 SL DB RDLs

5 DB Shoulder Complexes

(front raise + horizontal abduction + lateral raise + horizontal adduction)