Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 400m Easy Row 5 WB Kang Squats :30/:30 Couch Stretch on WB 7 Wallballs MOVEMENT/MOBILITY 5/5x Reverse Lunges (keep weight in front leg) 5x Air Squat – hand OH + :03 pause in hole 5x Jump Squats + :30 pigeon :30 childs pose :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 1:00 Easy Ski 1:00 Easy Row 1:00 Easy Bike 1:00 Seated Forward fold + grab 5/2.5# plates 15/15x shoulder CARs 10x Lu raises 10x bent over reverse flies 5x Cuban press 5x Push ups + :01 pause 1″ off ground SWEAT DAY!!!...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike *grab 1 DB 50/50′ OH Carry 5x jefferson curls 10x DB high pulls :20 high plank shoulder taps 2/2x hip air planes 5/5x DB strict press 10 DB OH Tricep Extensions + 15/15x leg swings – hold onto rig post 2-3...Read More

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