Announcements

Upcoming Week Schedule

Sunday June 28th – No class (Purple Mountain)

Monday-Thursday – Regular Schedule

Friday July 3rd – 8/9/10 AM Hero WOD

Saturday July 4th – Closed

Sunday July 5th – Back to Regular Schedule

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:20 Step Ups

:20 Air Squats

:20 Hollow Hold

+

:45/:45 Pigeon Stretch

3/3 Controlled Step Downs

8 Elevated Glute Bridges

6/6 Fire Hydrants

6/6 Donkey Kicks

6/6 Hip Abductions

*grab Barbell

-5 Kang Squats

-5 Pause Back Squats

*add warm up weight

-5 Pause Back Squats

Back Squat (In 12 Minutes Perform
6 Sets
1 Pause Back Squat

*building to an 8.5/10 RPE
Your final rep should be heavy, but should still move well. No super grindy reps, leave a little in the tank )

INTERVALS (Time)

Every 3:00 x 5 Sets

15 Toes to Bar (Rx+20 reps)

10 Box Jump Overs (24″/20″)

5 Power Cleans (185/125)

*score is slowest round split

*cap first 4 rounds @ 2:30