Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Row x 6 Sets 2 Sets :45 Spanish Squat 10 Hip 90/90s :20/:20 Side/Star Plank *grab Hip Circle 10 Lateral Steps 10 Glute Bridges 6/6 Clam Shells :20 Transverse Squeeze w/ band 5 SLOW Squats w/ band *grab barbell 8 Good Mornings 8...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *in any order 200m Run 10 Step Ups 150m Ski 10/10 Leg Swings *grab foam roller and heavy band Foam Roll -Lower Back -Glutes -IT Bands -Banded Quad Stretch, with knee elevated on foam roller *attach band to rig -Banded hip distractions -Banded Samson...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :45 Bike 5 Bootstrap Squats 5 Burpees + *grab box :45/:45 Box Pigeon :20/:20 Calf Stretch 10 Heel/Toe Raises 10 Pogo Jumps 4 Box Jump Overs 2 Burpee Box Jump Overs *grab barbell 5 Muscle Snatches 5 BTN Push Press 5 Power...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 25′ Increments -Tin Soldiers -Quad Pulls -Inchworms -Knee Tucks -Quadraped Bear Crawl -Crab Walk *side lying w/ 2.5-5 Plate -8 Lateral Punches -8 Powell Raises 5 Halr Circles -switch sides -5/5 Cuban Press -5/5 Lateral Raises :20 Hollow Hold 10 Hollow Rocks *on bar...Read More

Mile High CrossFit – CrossFit Current Cycle Format Monday – Olympic Lifting Complex/Classic CrossFit Triplet Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs Wednesday – Aerobic Pacing/Core Thursday – Running Sweat Day Friday – Pause Back Squats/Pulling Focused Metcon Saturday – Block Cleans and Jerks out of the Rack WARM UP (No Measure) WARM...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Power Clean (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) -perform out of rack or jerk blocks Accessory (Checkmark) 3 Sets 6/6 DB Bulgarian Split Squats 10 DB Bench Press PARTNER WOD CLASS (9:30) Partner WOD (AMRAP – Reps) 2 Sets 3:00 On/2:00...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike 2 Sets :45 Spanish Squat 5/5 Spiderman Rotations :20/:20 Side Plank *grab Hip Circle 10 Lateral Steps 10 Glute Bridges 6/6 Clam Shells :20 Transverse Squeeze w/ band 5 SLOW Squats w/ band *grab barbell 8 Good Mornings 8 Back Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 250m Row 200m Jog + -Straddle Stretch -Forward Fold -Pigeon -Scorpions *In 25′ Increments -Knee Tucks -Tin Soldiers -Walking Lunges -Quad Pulls -A Skips -Gate Openers -High Knees -Butt Kicks SWEAT DAY!!! (Time ↓ Shorter is Better) For Time: 3 Rounds 1000m Run 1000/900m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 12/9 Cal Row 8 Box Step Ups 8 Kip Swings + :20 Hollow Hold 8 V-Ups *on bar 5 Strict Leg Raises 5 Kipping Knees to Chest 3-5 Kipping Toes to Bar or Air *grab box 3/3 Controlled Step Downs 10 Pogo...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Heel to Rocks 10/10 SL Lateral Line Hops 20 Single Unders 15 High Single Unders 10 Reverse Lunges 10 Plank Shoulder Taps 20 Double Unders or Jumping Bar Taps *grab light band -10 Banded Pull-aparts -10 Banded Good Mornings -10 Supinated Banded Pull-aparts...Read More