Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Rounds 10/8 Cal Ski 10 Air Squats :30 Dead Hang MOVEMENT/MOBILITY *grab Wallball 5 Bearhug Kang Squats :30/:30 Couch stretch on Wallball :30/:30 Spiderman :30 T-Spine Opener on WB 10 BearHug Cossak Squats Then, 1:00 Wallsit setup box height to 1″ below parallel...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice 10x barbell good mornings :20 wide grip dead hang 10x front to back strict press 10x scap pull ups 10x Push Press 2 rope ground to standings + MOBILITY/ACTIVATION *grab 2.5 or 5 plates 10 Lateral Raises 10 Front...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1min Row 200m Run + 50′ high knees 50′ butt kicks 50′ karaoke 50′ side shuffle 50′ bunny hops 50′ A Skips 50′ B skips 50′ Backwards Gate operners + :30 plank :30 snow angels :30 plank + slow shoulder taps :30 superman hold...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Every :20 x 3 Minutes -Step Ups -High Plank -Glute Bridge Hold MOVEMENT/MOBILITY – light band, box 8/8 90 degree shoulder punch, external rotation 8/8 90 degree shoulder punch, internal rotation 8/8 lateral banded glute kickouts 8 hollow hold band pullovers *grab box 3/3...Read More

Mile High CrossFit – CrossFit Strength Day! Tuesday will be our dedicated lifting day this cycle WARM UP (No Measure) WARM UP 100m Run 10x back squats 10x strict press 100m Run 5x Front Squats 5x inch worms 100m Run 5x thrusters + MOBILITY/ACTIVATION band on rig post 20/20x banded TKE :45 spanish squat :45...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min row @ easy pace then, 50m OH DB carry @ Heavy 4/4 DB Deadlifts 4/4 DB Russian Swings 4/4 DB Deadllifts 50m OH DB carry @ Heavy MOVEMENT/MOBILITY 10 reverse snow angels :20 superman hold + :20 hollow hold 10 kip swings, start...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab light DB 1:00 row or ski 10 Step Ups 10 DB strict press :45 row – faster than above 10 glute Bridges 5 box jumps :30 row @ faster than workout pace 10 DB Romanian DL 5 Devils Press + MOBILITY/ACTIVATION :30 calf...Read More