Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike :30 Wall Sit + *Hip Flow :20 Bottom of Squat hold -4 Kang Squats (get very vertical in bottom) – 8 Squat Rotations :20 Squat hold -4/4 Spiderman Lunges (hold back knee up) -10 hip 90/90s -:20/:20 Samson Lunges 10x...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 200m Run 5 Inchworms 3 strict PU or 6 ring rows MOVEMENT/MOBILITY 10x cat/cows 5/5x bird dogs 3/3x bird dog – from high plank :15/:15 side plank :15/:15 star plank :30 pigeon :30 down dog (pedal feet) :20 Hollow Hold + :20 Active...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min backwards echo bike – legs only 200m Run 20/20x banded TKE 20x banded face pulls :45 Spanish Squat Hold + MOBILITY/ACTIVATION :30 90/90 stretch / side :20/:20 Star Plank 8/8 quadruped donkey kicks 8/8 quadruped fire hydrants 8 bootstrap squats 8 Reverse Lunges...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :30 jumping Jacks :30 barbell strict press :30 reverse lunge :30 jumping jacks :30 bent over rows :30 air squats :30 jumping jacks :30 push press :30 superman hold + MOBILITY/ACTIVATION :20 dead hang 3/3x hip airplanes 3x Wall Squats + :03 pause @...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min row 2min ski 200m Run + :20 wall sit 5 inch worms :20 wall sit 10 push ups :20 wall sit 5 strict PU or 10 ring rows + PVC pipe 15x PVC pass throughs 15x PVC trunk twists 5/5x single leg RDL...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Rounds 10 Step Ups 10 Snatch Grip Deadlifts 5 Burpees MOVEMENT/MOBILITY – *grab PVC 8 PVC passthroughs 4 PVC shoulder press w/ active hold at top 4 PVC close grip overhead squats 4 PVC sotts press in front squat 5 Snatch Jumps and...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – DB AMRAP 3 10/8 Cal Bike/Ski 10 DB Goblet Squats 10 Hang DB Snatches MOVEMENT/MOBILITY :30/:30 Spiderman :30 Squat hold inactive 6 Kang Squats 10 cossack squat 6/6 Fire Hydrants * grab mini band 8/8 Clam Shells 10 Glute bridges 6 Pause Air...Read More
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
