Mile High CrossFit – Phil Programming

ECHO TEST (Calories)

10 Minute ECHO Bike Test

*record how many Cals you get in 10 minutes

*we will be running an Echo Bike Cycle and retesting this at the end

Front Squat (3 Sets
8 Front Squat + :01 pause in hole @ 65-70%
2-3min rest b/t

This will remain at 8s and then to 6s, pick a weight you can progress in coming weeks.

*pause does not have to be long but need a full stop and solid depth )