Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike :90 Easy Ski or Row + :90/:90 couch stretch :45/45 Figure 4 on wall :30 Butterfly on wall :20/:20 Standing Quad Stretch 1:00 Seated Forward Fold :30 seated butterfly (hands unders legs) 10 Scorpions 1:00 Bike ar workout pace 5 Burpees...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Jog *grab band :45 Spanish Squat Hold 10/10 TKEs :30/:30 Banded Spiderman :30/:30 Banded Ankle :45 Spanish Squat Hold *on floor 6/6 Fire Hydrants :30 Plank :15/15 Side Plank w/ Hip Abduction :20 Squat Hold 8 Squat Rotations *grab barbell 5 Muscle Cleans...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :45 Row 6 Burpees 3 Inchworms w/ Push-Up *on Rig :30 Deadhang 10 Kip Swings *on floor :20 Hollow Hold 10 Hollow Rocks 10 Plank Shoulder Taps 15 Shoulder Circles Fwd and Bkwd + 3 Reps Practicing Powerful start. (Jump to Hollow,...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike :30 Wallsit 5/5 Hip CARS :30 Wallsit :20/:20 Side Plank MOVEMENT/MOBILITY *grab hip circle -10/10 Lateral Steps -5/5 Half Circles -10 Glute Bridges -8/8 Clamshells -:20 Banded Transverse Squeeze -5 Pause Squats *grab barbell 5 Pause Front Squats 5 Front Squats 5...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) Snatch Grip Deadlift (Weightlifting Variable Reps & Sets) Back Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) *In teams of 2 3x 90/75 Cal Row 60 Wallballs (20/14) (Rx+30/20) 30 C2B Pull-Ups (Rx+20 Bar Muscle Ups)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Every :20 x 3 Minutes (rotate) -Box Step Ups -Pushups (hands on Box if needed) -Superman Hold + :30 Armless prayer on box :45/:45 Box Pigeon 1:00 side lying t-spine rotation :20 prone snow angels *grab 2.5 or 5# plate 8 Powell Raises 8...Read More

Mile High CrossFit – CrossFit SWEAT DAY!!! (Time) WARM UP :90 Easy Row + *foam roll -Lower Back -Glutes -IT Band -Quad -Calves + 25′ Increments -Knee tucks -Quad Pulls -Tin Soldiers -Walking Lunges -Side Shuffles x 2 -A Skips -Gate Openers -High Knees -Butt Kicks 200m Jog SWEAT DAY!!! (Time) For Time: 2000m Row...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab barbell 5 Bootstrap Squats 10 Strict Press 10 Air Squats 10 RDLs :20 Wrist Opener 5 Front Squats 10 Cossack Squats 5 Thrusters * 5 Squat Jumps 10 SL Line Jumps (fwd/bwd) 10 SL Line Jumps (lateral) 3/3 SL Broad Jump 3 Sets...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 5 Shuttle Runs (Rig to Bike) 10 Tin Soldiers 10 Knee Pulls 10 Quad Pulls 10 A-Skips *on Rig :30 Deadhang 10 Kip Swings *on floor :20 Hollow Hold 10 Hollow Rocks 10 Plank Shoulder Taps 15 Shoulder Circles Fwd and Bkwd + 3...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike :30 Wallsit 5/5 Hip CARS :30 Wallsit 5/5 Spiderman Lunges MOVEMENT/MOBILITY *grab hip circle -10/10 Lateral Steps -5/5 Half Circles -10 Glute Bridges -8/8 Clamshells -:20 Banded Transverse Squeeze -5 Pause Squats *grab barbell 5 Pause Front Squats 5 Front Squats 5...Read More