Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1min easy row :30 row @ faster pace :30 row @ fastest pace + 1:00 figure 4 stretch :30 deag hang 1:00 butterfly stretch :30 childs pose :20 Hollow Hold + Warm Up Circuit (shoulder/back health) 3 Sets 8/8 Powell Raises + :30 Sorenson...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice 5x wall squats 10x scap pull up 10x scap push ups 5x wall squats 5x kip swings 5x strict pull ups or 8x ring rows + grab lighter band 2x 12 Pull aparts 6x Banded OHS – driving the...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (Weightlifting Variable Reps & Sets) Push Press (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) Teams of 3 5x 15/12 cal ski/row 15 Box Jumps (24″/20″) 15 KB Swings @ 53/35 10 Burpees to...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + 25′ toe walk 25′ heel walk 25′ Bunny Hops 25′ Quad Pulls 25′ Tin Soldiers 25′ Inchworms 25′ High Knees 25′ Butt Kicks Go Over Bodyweight Warm Up Body Weight Warm Up (Checkmark) In 10 Minutes Complete 20...Read More

Mile High CrossFit – CrossFit MARIO CART (No Measure) Fun partner WOD for the Holiday!!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1min bike :30 Wallsit :30 Bike :30 Wallsit + :45 spanish squat hold 20/20x banded TKE 15x banded good mornings + MOVEMENT/MOBILITY – on wall :30 figure 4 stretch :30 butterfly stretch :30 squat hold – holding rig 10/10x hip CARs 5/5 Worlds Greatest...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab DB 5/5x staggered stance DB RDL 5x slow motion squat – 1 DB 5x/5x DB Strict Press 5x/5x DB Push Press :30 Dead hang 5x hanging leg raises – no kipping 10x Ring Rows + Warm Up Circuit (shoulder/back health) 3 Sets On...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Bike Tabata x 4 Sets + 10x wall facing HS scap push ups 4-6x wall facing HS shoulder taps 2x wall walk + ;03 pause @ top – focus on breathing through every rep + 10x glute bridges 5/5x single leg glute bridge :30...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (EMOM x 12 1 Squat Snatch @ 65-75% Trying to get lots of reps at moderate weight ) Thruster (4 Sets 3 Thrusters @ 50% of 1RM CJ and building heavy 2min rest b/t) *squat clean first rep Back Squat (Speed Work 4 Sets 4 Back...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Row 20 step ups :30 Single unders :30 dead hang 5/5x lateral step ups + :03 descent :30 single unders 10x small fast kip swings 3x :10 double unders + :30 pigeon on box :30 half front split 5/5x quadruped hip CARS 5/5x...Read More