CrossFit Miles City

Warm up – 10 min: 

• 15 Rocking hip flexor mob/side
• 60 sec Close grip bar hang
• 1 Arm overhead carry
• Band series

Strength:

• Back Squat 6-8-10 – Build to a challenging set of 6.  Reduce weight and perform a set of 8.  Reduce weight again and perform a set of 10.
• Strict Pull ups 3 x 5-15 @3RIR – If you have been hitting sets of 15, do strict chest to bar pull ups

Conditioning: 

3 sets – 2 min ON/OFF:

• 10 Push Press
• 10 Front Rack Reverse Lunges
• 10 Bent Over Rows
• 10 RDL
• Double unders for remainder

Score is total # of Double Unders