Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Easy Bike

50′ toe walk

50′ heel walk

50′ bunny hops

20x lateral bunny hops – over line

10x push ups – from knees

10x prone snow angels

5x push ups

:30 superman hold

10 Air Squats

MOVEMENT/MOBILITY

20x cat/cows

:30 thread the needle

:30 childs pose

1:00 seated v-sit

:30 Active Squat Hold

BODY BUILDING (Weight)

4 Sets

8-12 DB Bench Press @ Fairly heavy

10-15 banded WIDE grip pull ups

2-3min rest b/t

*as weight gets heavier you can drop reps if needed

*use a band that makes it so you can keep good position on pull-ups, focusing on pulling through lats.

GET FIT (AMRAP – Rounds and Reps)

AMRAP x 16

8 Pull-Ups (Rx+C2B)

16 DB Snatches (50/35)

32 Air Squats

NOTES

Modify pull-ups to jumping pull-ups or ring rows for this workout