Mile High CrossFit – Josh Strength Program Bench Press (4 Sets 12 narrow grip bench press @ RPE 6-7 12 DB Incline curls – perform from elevated flat bench 2min rest b/t *I want a small pause just off the chest on all bench reps to really feel those triceps engage ) Weighted Pull-ups (4...Read More

Mile High CrossFit – Phil Programming RING MUSCLE UP (Checkmark) 8 Sets -3 Ring Muscle Ups Rest 1 Minute between sets *been a little while since you have been on rings. Starting with a little volume builder to get back into them. *feel free to send video BURPEE CONDITIONING (Time) 5 Sets 20 Bar Facing...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row 10 Low Jump Squats 10/8 Cal Row (faster) MOVEMENT/MOBILITY – light KB 50/50′ single arm OH carry 50/50′ – 90 degree updside down KB carry 5/5x single arm upside down strict press + with band :30 banded lat stretch :30 banded...Read More