Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Bike Tabata x 6 Sets (3Min) then, :45/:45 Figure 4 on Rig :45 Butterfly (feet on wall or rig) 5/5 T-Spine Rotations *grab barbell 6/6x staggered stance barbell good mornings 6x Barbell Rows + :03 Pause @ top 5x barbell RDL 5x Muscle Cleans...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row (slow – low stroke rate) 5x inch worms :30 plank 50’/50′ single arm DB OH carry 5/5x DB push press 3/3x DB Snatch 2 Rope Ground to Standings 10/8 Cal Hard (still low stroke rate) + 10x prone snow angels :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice -perform with 15# plate- 10x squats – heels on plate :30 pike shoulder taps – SLOW 5/5x reverse lunge – from plate 5x pike Push ups 5/5x knee over toe split squat :30 bottom of squat hold – heels...Read More

Mile High CrossFit – CrossFit Weightlifting WARM UP (No Measure) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -PVC Pass Throughs -PVC OHS -PVC Snatch Balance -PVC Sotts Press Coach Led Snatch Warm Up then, Coach Led Clean and Jerk Warm Up after Snatch SNATCH PRIMER (Checkmark) OH DEVELPMENT 3 Sets 2 Muscle Snatches...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 400m Run -small glute bands- band around knees 10x good mornings 50′ monster walk 5x air squats 25’/25′ quarter squat lateral steps 5x air squats – take band off – 50′ straight leg bear crawl 25′ spiderman stretch 25′ tin soilders 25′ sampson stretch...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM 1:00 row 1:00 bike 1:00 ski + grab 5/2.5# plates 10x Lateral Raises 5x/5x shoulder CARs 10x Lu raises 10x squats – reaching plates overhead 5x SL RDLS 5x cuban press + 1:00 seated v-sit 10/10x single arm plate pull overs – reach as far...Read More

Mile High CrossFit – CrossFit WARM. UP (No Measure) WARM UP 1:00 Bike cal bike :30 Plank :30 wall sit :30 Faster bike 5 Inchworms 5 Kang Squats :30 glute bridge hold 2x :10/:10 single leg glute bridge hold *light band 10x banded pullaparts 10x straight arm banded pull downs :30 banded lat stretch :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row 5/5 Controlled Lateral Step Downs 3/3x plyometric step ups 10x kip swings 5x Kipping Straight Leg Raises + 5/5 T Spine Rotations :30 thread the needle :30 childs pose :30 pigeon :30 side lying t-spine rotation 10x glute bridges 5/5x single...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/8 Cal Bike 5 Boot Strap Squats MOVEMENT/MOBILITY – grab band 1:00 banded pigeon distraction 1:00 banded Spiderman distraction 1:00 banded Ankle Distraction :30 Banded Deadbug :30 Banded SL Reverse Squats –off band– :30 cat/cows 10 Hip 90/90s 3/3 Worlds Greatest Stretch :20...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) 2 Sets :45 Spanish Squat Hold 20/20 TKEs 50/50 KB OH Carry + 2 Sets 5 Muscle Snatches 3 OHS 5 Sotts Press...Read More