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

Tabata Bike x 6 Sets

+

:30 Plank

:20/:20 Side Plank

:20 Superman

:20 Transverse Squeeze

10 Cat/Cows

10/10 Hip 90/90s

:30/:30 Spiderman Lunge

10 Cossack Squats

*grab 2 DB

5 Burpees

5 DB Squats

3 Renegade Rows

Aerobic Pacing (Time)

4 Sets

30/24 Cal Bike

20 DBL DB Squats (50s/35s)

10 Renegade Rows (50s/35s)

Rest 2:00 between sets

*Renegade Row = Pushup + Row (R) + Row (L)

CORE FINISHER (Checkmark)

2 Sets

15 Vups

:20 Hollow Hold

15 Situps

:40 Plank

30 Flutter Kicks

Rest 1:00