CrossFit Miles City

Warm up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 15 Band Face Pulls + 15 Band Pull Aparts
• 10 Cuban Press
• 1 Arm Overhead Carry

Strength:

• Strict Press 3×5-8 – increase load/reps
• Supinated Bent Over Rows 3×8-12 – increase load/reps

Conditioning:

3 sets – 90 sec ON/OFF:

• 20-30 sec Chin Over Bar Hold
• 10-20 Ring Push ups
• Row Remainder

3 sets – 90 sec ON/OFF:

• 3-5 Strict Pull ups @30X1
• 20-30 sec Ring Plank
• Row Remainder