Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2:00 backwards echo bike (legs only) + 10x cat/cows 5/5x quadruped hip CARs 10/10x quadruped straight leg hip abduction 5x Bootstrap Squats 25′ Increments Tinn Soldiers Quad Pulls Walking Lunges A-Skips High Knees Butt Kicks + Grab Barbell 6 Good Mornings 6 Kang Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row 2 Ground to Standings 3/3 Hip Airplanes :10 HS Hold 10/8 Cal Row + 3 Sets :30 Sorenson Hold (hold plate) 8/8 Powell Raises 10/10 Banded External Rotations (light band) STRENGTH CIRCUIT (Weight) 4 Sets 10 Barbell Strict Press :15-:20 L...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Run + grab small glute band -band around wrists- :20 front raises – arms locked out :20 strict press :20 OH hold – driving outward at wrists -move band to knees- :20 sumo stance good mornings :20 sumo stance squats :20 quarter squat...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (4 Sets 2 OHS @ 80-92% of 1RM snatch 2min rest b/t *less reps to allow for heavier sets ) Clean and Jerk (Weightlifting Variable Reps & Sets) Snatch Pull (3 Sets 3 Snatch Pulls @ 105% of Snatch *reset between reps ) PARTNER WOD...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/15 cal echo bike + grab DB 6/6x single leg RDL :30 slow high plank shoulder taps 5/5x single arm DB strict press 5x Push ups + :03 pause 1″ off ground 10/10x single arm russian DB swings :20/:20 isometric lunge hold :20/:20 isometric...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Rowing :30 Arms only Row :30 Core and Arms :30 Easy Row then, 1:00 @ 20 SPM rest :30 1:00 @ 24 SPM rest :30 1:00 @ 28 SPM 1:00 Forward Fold 10 Scorpions 1:00 Butterfly (hands under legs) Rowing Intervals (Time) Intervals 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Moderate Bike 2 Sets :20 Transverse Squeeze 10/10 TKEs 15 Banded Glute Bridges 2 Sets :45 Spanish Squat Hold 6 Goblet Squats :20/:20 SL Wall Sit *grab barbell 10 Empty Barbell Squats 5 jump squats *add weight 5 Pause Squats Back Squat (Weightlifting...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP athletes choice 500m ski or 25 air squats + 15 Burpees + *grab 2.5-5 plates 10 Lateral Raises 10 Front Raises 10 Bent Over Flys *side lying 8 straight arm punches 8 Powell Raises 5 Windmills -switch sides- 3-4 J-Hook to Stand practice STENGTH...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/16 Cal Row + 5 Kang Squats (hug medball) :30 Couch stretch on wallball 7 Wallballs + 20x PVC pass throughs 10/10x around the worlds 10x trunk twists 5/5x single leg good mornings :30 PVC front rack opener :30 squat hold – heels on...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) Clean Pull (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) PARTNER WOD For Time: 30 Burpee Pull-Ups 45 Power Snatches (95/65) 60 TTB 90 DB Box Step Overs (50s/35s)...Read More