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 2min row @ easy pace – damper 10 25′ tin soldiers 25′ spiderman stretch 25′ straight leg bear crawl 25′ walking lunge 25′ crab walk 25′ bunny hops 15/12 cal row @ hard effort MOVEMENT/MOBILITY 10x banded strict press 10x banded shrugs 10x straight...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

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1min Row 200m Run + 50′ high knees 50′ butt kicks 50′ karaoke 50′ side shuffle 50′ bunny hops 50′ A Skips 50′ B skips 50′ Backwards Gate operners + :30 plank :30 snow angels :30 plank + slow shoulder taps :30 superman hold...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Every :20 x 3 Minutes -Step Ups -High Plank -Glute Bridge Hold MOVEMENT/MOBILITY – light band, box 8/8 90 degree shoulder punch, external rotation 8/8 90 degree shoulder punch, internal rotation 8/8 lateral banded glute kickouts 8 hollow hold band pullovers *grab box 3/3...Read More

Mile High CrossFit – CrossFit Strength Day! Tuesday will be our dedicated lifting day this cycle WARM UP (No Measure) WARM UP 100m Run 10x back squats 10x strict press 100m Run 5x Front Squats 5x inch worms 100m Run 5x thrusters + MOBILITY/ACTIVATION band on rig post 20/20x banded TKE :45 spanish squat :45...Read More