Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Air Squats 10x bent over rows @ barbell 10x strict press 10 Shoulder Taps 10x Back Squat :30 wall sit MOBILITY – band on rig :45 Spanish Squat Hold 15/15 Banded TKEs :30/:30 Banded Spiderman + *grab PVC 10 Pass Throughs 5 Jump...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :20 Step Ups :20 Inchworms :20 Glute Bridges + *grab band :30 banded lat stretch :30 OH banded tricep stretch :30 banded handcuff stretch 15x straight arm banded pull aparts 15x Banded strict press 15x banded good mornings *grab box :30/:30 pigeon...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Position Primer (Weight) PRIMER 3 Sets 3 Squat Jerks @ very light – focus on opener T-Spine Split Jerk (Weightlifting Variable Reps & Sets) Jerk Dip Holds (Checkmark) 3 Sets :30 Jerk Dip Hold @ 105% of Jerk High-Hang Clean (Weightlifting Variable Reps & Sets) PARTNER WOD...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike 10 Step Ups 10 Air Squats + :30 childs pose – hands on box :45/:45 Box Pigeon 3/3 SL Step Downs 10 Pogos 4 Box Jumps + Hip 90/90s 6/6 Quadraped Hip Abductions 6/6 Donkey Kicks 5/5 Spiderman Rotations 4/4...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m run or 250 Row 25′ A Skips 25′ Walking Lunges 25′ high knees 25′ butt kicks 25’/25′ lateral shuffle 25′ Inchworm + 1:00 side lying t-spine rotation :30 childs pose :30 thread the needle :30 pigeon :30 down dog :30 Bootstraps 3 Jumping...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 100′ OH plate carry @ 25/15# 5/5x bird dogs 10x RDL – hug plate 10x Plate Bent Over Rows 30x plate jumps 10x scap pull ups 10x scap push ups MOVEMENT/MOBILITY – grab glute band 50′ monster walk 50′ backwards monster walk 25/25′ lateral...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike 50′ toe walk 50′ heel walk 25′ tin soilders 25′ spiderman 25′ straight leg bear crawl 25′ walking pigeon stretch 25′ lateral cossak squats + *grab PVC 10x PVC trunk twists 10x PVC pass throughs 5x OHS 5x Jump and Catch (full...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Row x 2 Minutes (4 Rounds) + 5/5 staggered stance good morning – hands behind head – no weight 5x slow motion push ups 10x slow prone snow angels 2x :10 Ring Support Hold then, 6 Pushups + grab PVC 10x PVC pass...Read More

Mile High CrossFit – CrossFit IN HOUSE COMP!! Sign up at the gym! See everyone there!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/8 Cal Bike 10 push ups 10 air squats 10 good mornings @ empty barbell MOVEMENT/MOBILITY – grab 5/2.5# plates 15/15x shoulder CARs 10x Lu raises 5x Cuban press 5x OH squats – reach plates slightly up every rep 5/5x Powell raises –...Read More