Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

10/8 Cal Bike

30′ Quadraped Bear Crawl

30′ Inchworm w/ Push-up

30′ Bunny Hops

30′ Skips

+

*2.5 or 5 plate

10 Lateral Raises

10 Front Raises

10 Bent Over Flys

5 Cuban Presses

5 Lu Raises

8 Push-Ups

:10 Inverted Row Hold @ Top

Upper Push/Pull (Weight)

4 Sets

10 Seated DB Strict Press

10 Inverted Rows (barbell in rack)

Rest :90-2:00 between super sets

*make inverted rows hard. Walk feet down and get as parallel to the floor as you can. Can add a

Muscular Endurance (AMRAP – Reps)

4 Sets

2:00 On/2:00 Off

75 Double Unders (Rx+100)

Max DB Bench Press (50/35s) (70s/50s)

*score is total Bench Press