Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *on box 10 Step Ups 4/4 Controlled Step Downs :20 Armless Prayers :45/:45 Box Pigeon *PVC 10 Pass Throughs 5 Jump and Catch 5 Scarecrow Snatches 5 Jump and Catch 5 Snatch DLs *grab barbell 5 Snatch High Pulls 5 Hang Muscle Snatches 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) Thursday 200m Easy Jog 25′ Increments -Knee Tucks -Quad Pulls -Tin Soldier to SL RDL -Bunny Hops -A Skips -High Knees -Butt Kicks 200m Run (faster) + Straddle Stretch Samson Lunge + 1:00 Bike at Workout Pace SWEAT DAY!!! (Calories) Every 12:00 x 3 Sets 1000m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) Wednesday 3 Sets :15 Plank :15 Superman :15 Side Plank :15 Side Plank + *grab Hip Circle/holding rig -10/10 Lateral Kicks -10/10 Donkey kicks *around ankles 10/10 Lateral Steps *no Hip Circles 3/3 Hip Airplanes *grab barbell 8 Strict Press 8 Bent Over Rows :10 DL...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :45 Spanish Squat 10 Pass Throughs 5 Bootsrap Squats then, 10/10 TKEs :30/:30 Banded Spiderman :30/:30 Banded Ankle + :20 Transverse Squeeze 5 Cat/Cows 6/6 SL Glute Bridge 5 SLOW Air Squats 5 Jump Squats *grab barbell 10 FR Openers 5 SLOW...Read More

Mile High CrossFit – CrossFit NEW CYCLE! Monday – Pull-Up Skill/Long AMRAP Tuesday – Front Squat/Intervals Wednesday – Deadlift/Strict Press/Acc Thursday – 30+ min Sweat Day Friday – Snatch/ Classic CrossFit Saturday – Clean and Jerk/Back Squat WARM UP (No Measure) WARM UP Tabata Row x 6 Sets + :20 Dead Hang :10 Hang in...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Clean (Weightlifting Variable Reps & Sets) Snatch Balance (Weightlifting Variable Reps & Sets) Accessory (Checkmark) 3 Sets 8-12 Banded Strict Pull-Ups *nice controlled reps, really try and activate lats PARTNER WOD CLASS (9:30) Partner WOD (Time) 5 Rounds 300m Run – Partner 1 40 Wallballs -Split 300m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike 20 slow walking lunges – short steps :30 wall sit + MOVEMENT/MOBILITY *grab PVC 10 Pass Throughs 5 Pause OHS 5 Snatch Balances 5 Sotts Press 2x SL Lateral Line Jumps x 10 Broad Jump to SL Landing 3/3 6 SL...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Machine x 6 Sets *grab band 3 Way Banded Hamstring Banded Quad Stretch 10 Cat/Cows 10 Scorpions :30 Seated Forward Fold Straddle Stretch Spiderman Stretch + 10/8 Cal Machine 10 Air Squats SWEAT DAY!!! (AMRAP – Rounds & Reps) AMRAP x 32 24/20...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 12/9 Cal Row 12 Banded Pull-Aparts 6 Pushups + *grab slamball 6/6 Slamball Strict Press 12 Russian Twists w/ ball 8 Slamballs (as hard as possible) 6/6 Kneeling Chest passes *grab barbell 8 Good Mornings 6 Muscle Cleans (arms only) 5 Hang...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab barbell 5 Strict Press 5 Back Squats 5 Goodmornings 5 Front Squats 5 RDLs + *on pul-up bar 8 Kip Swings 5 Strict Leg Raises 5 Kipping Knee Raises *grab box :45/:45 Box Pigeon Stretch 10 Elevated Glute Bridges 5/5 Controlled Step Downs...Read More