Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :20 Step Ups :20 Spiderman Rotations :20 Hollow Hold + *grab box :30 Armless Prayer :45/:45 Box Pigeon 3/3 Controlled Step Downs 10 Pogo Jumps 3/3 SL Broad Jumps 4 Box Jumps (land high) *grab barbell 10 Front Rack Openers 5 Muscle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Easy Row 1:00 Easy Bike 1:00 Easy Shuttle Run + 15/15 Arm Circles (Fwd/Bwd) 10 Huggers 6 Prone Snow Angels *grab light band 10 Pull Aparts 10 Pull Aparts (underhand) 5 Tempo Push-Ups 5/5 T-Spine Rotations 10 45 degree Pull Aparts (right hand...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Ski 1:00 Air Squats 1:00 Banded Front Rack Stretch (:30/:30) 1:00 Banded Lat Stretch (:30/:30) + 10 Scap Push-Ups 10 Jerk Dips (vertical dip, load quads) 5 Split Jerks (just feet) *grab Barbell 5 Strict Press 5 Front Squats 5 Push Press 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Row + 20 Pogo Jumps (quick ground contact, stiff ankles) :20/:20 SL Calf Raises (hold rig) :30 Downdog (pedal calves) 5/5 Wrist Opener Rotations *grab PVC 10 Pass Throughs 10 Overhaed Squats :20/:20 External Rotations :20/:20 Lat Stretch 5 Jump and Catch...Read More

Mile High CrossFit – CrossFit New Cycle Monday – Volume Back Squats/SL and Gymnastic Strength Tuesday – Interval Conditioning Wednesday – Split Jerk/EMOM Thursday – BodyBuilding /Long AMRAP Friday – Power Clean/Power Output Metcon Saturday – Snatch + Front Squat WARM UP (No Measure) WARM UP 2 Sets 1:00 Easy Machine 5 Bootstrap Squats 5/5...Read More

Mile High CrossFit – CrossFit Sign Up For In House Comp!! Always such a fun event, All Skill levels welcomed CleanRead More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Bike 10 Scap Pushups 10 Kip Swings 10 Pushups 10/8 Cal Bike *grab 2.5 or 5# plates 10 Lateral Raises 10 Front Raises 5 Cuban Presses 10 Bent Over Flys 8/8 External Rotations :20 Front Raise Iso Hold *Set Up Bench Press...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Erg of Choice x 6 Sets (3 Min) + *band at hip height -banded Spideraman -banded pigeon -banded samson lunge -banded ankle opener *grab Jump Rope 20 Singles 15 High Single Unders 15 Penguin Jumps 2-3 Minutes to Warm Up/Practice Double Unders SWEAT...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab light/mod band 2 Sets 10/10 TKEs 10 Banded Deadbugs 5/5 Reverse Squats + :20 HS Hold 5 Pushups 5/5 Worlds Greatest Stretch 5 SLOW Air Squats 4/4 Reverse Lunges 4/4 Kick Stand Squats *grab barbell 5 Front Squats (32X1) Build to Starting Weight...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *Band on Rig -Banded Front Rack Opener -Banded Lat Stretch -Banded Handcuff + :90 Easy Bike 3 Shuttle Runs -Bunny Hops -Lateral Lunge -Skips for Height -A Skips -Gate Openers -SL Broad Jumps (stick landing) 200m Jog + *Grab Barbell 5 Hang High Pulls...Read More