Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 50′ toe walk 50′ heel walk 50′ small bunny hops 50′ tin soldieers 25′ samson stretch 25′ spiderman stretch 25′ straight leg bear crawl 25’/25′ single leg lateral jumps + grab 1xDB 10x DB strict press 5/5x DB snatch 5/5x DB Push Jerk +...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice 20/20x banded TKE 10x walking lunges :30 machine @ fast pace 10x walking lunges + MOBILITY – with band on rig post @ waist height enter the band and place below shoulder blades and sitting in deep squat :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab box and rope 20/15 Cal Row :30 single unders 5/5x cossack squats 3x/3x Step downs 5x Kip Swings 8x Ring Rows or 3 Strict Pull-ups :30 wall sit + :45/:45 Box Pigeon :20 Armless Prayer 10 Pogo Jumps 4 Box Jump Overs +...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (4-5 Sets 1 Snatch Pull 1 Low Hang Snatch drop/rest 1 Power Snatch 1 OHS 65-75% ) Clean and Jerk (4-5x 1 Power Clean 1 Hang Clean drop/reset 1 Squat Clean 1 Jerk @ 65-75% ) Weighted Pull-ups (3-4 Sets 5 Weighted Pull-Ups 10 DB lateral...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP athletes choice 400m run or 25/20 cal echo or 15 Burpees 15 Air Squats MOVEMENT/MOBILITY – grab WB 5 Kang Squats (bear Hug Ball) :30/:30 Couch Stretch (foot on ball) :30/:30 Spiderman (foot on ball) 10/10x quadruped hip CARs 10 Wallballs (leave ball by...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/7 cal bike 200m Run 10/7 cal bike – faster than above + *grab band -3 Way Banded Hamstring Stretch -Banded Side Lying Quad Stretch 5x wide grip ring rows 5x narrow grip ring rows 5/5x single arm ring rows 5x inch worms :15...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row *grab DB 5x Jefferson curls – holding 1 DB 5x DB strict press 5/5x single leg DL 10x DB high pulls 10 DB OH Tricep Extensions + 1:00 side lying t-spine rotation :30 pigeon :30 lizard stretch *grab barbell -6 Muscle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Air Squats 10x bent over rows @ barbell 10x strict press 10 Shoulder Taps 10x Back Squat :30 wall sit MOBILITY – on wall/rig :30 figure 4 stretch :30 butterfly stretch – feet on wall/rig :30 Rig Assisted Squat + *grab PVC 10...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata 6 Rounds – Alternating :20 On/:10 Off -Bike -Burpees + :20 Dead Hand 8x scap pull ups 8x kip swings :20/:20 SL Wallsit on Rig 3/3 Rig Assisted Pistols *grab box :20 Armless Prayer 3/3 SL Controlled Step Downs 3 Box Pike HSPUs...Read More

Mile High CrossFit – CrossFit Oly Class 8:15 WARM UP (No Measure) OLY WARM UP Coach Led Mobility and Movement Primer + 3 Sets w/ KB -3 KB Windmills -3 KB OHS -5 Squat Jumps then, Coach Led Snatch Warm Up (focus on spending time in deep squat) Snatch (3 Sets 1 Power Snatch 1...Read More