Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – 2 Sets 1:00 Bike 1:00 Boot Strap Squats MOVEMENT/MOBILITY – hip circle 2x 5/5 Half Circles 10/10 Lateral Steps 15 Glute Bridges then, :30 spiderman stretch w/ T-spine rotations / side *grab barbell 6 good mornings 4 front rack to back rack thrusters...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 100m Run :30 barbell strict press :30 reverse lunge 100m Run :30 bent over rows :30 air squats 100m Run :30 push press :30 superman hold + MOBILITY/ACTIVATION :20 dead hang 3/3x hip airplanes 10/10x half kneeling t-spine opener *grab band 10/10 TKEs :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Minute Tabata (:20/:10) On Rower MOVEMENT/MOBILITY :20/:20 Sleeper Stretch 5/5 T-Spine Rotations :30 Cat/Cow :30 Scorpions :30/:30 Pigeon :20 Transverse Squeeze 5 Push-Ups core activation 3x :10 hollow hold :05 rest b/t + 3x :10/:10 single leg glute bridge hold *no rest b/t...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets (rotate through stations) :30 High Plank :30 DB Lateral Raises :30 Squat Hold (active) :30 PVC Pass Throughs MOVEMENT/MOBILITY *with PVC Pipe :20/:20 External Rotations 5 PVC OHS 5/5 Around the worlds 5 PVC OHS :20/:20 Lat Stretch 5 PVC OHS 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Minute Easy Bike MOVEMENT/MOBILITY 2 Sets :20/:20 Side/Star Plank 10 Hip 90/90s 5/5 Spiderman Rotations then, 2 Sets :45 Spanish Squat Hold 6 SLOW Air Squats 6 Walking Lunges *grab barbell 10 FAST empty barbell Front Squats :30 Wrist Stretch 5 Jump Squats...Read More

Announcements Holiday Hours on Labor Day!! 8:15 and 9:30 AM Other than that schedule will remain the same. Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *start on different stations 2 Rounds :60 Easy Ski :60 Banded Good Mornings :60 Box Step Ups :30/:30 SA DB Strict Press :60 Ar Squats MOVEMENT/MOBILITY...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min machine of choice :30 narrow stance wall sit 5 Bootstrap Squats :30 wide stance wall sit 5 push ups 2x :15/:15 single leg wall sit + MOBILITY/ACTIVATION :45 figure 4 stretch (foot on wall or rig) :45 butterfly stretch – feet on wall...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 :30 prone snow angels *grab 2.5 or 5# plate 8 Powell Raises 8...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 1min Row 200m Run + *In 25′ Increments 50′ high knees 50′ butt kicks 50′ karaoke 50′ side shuffle 50′ bunny hops 50′ A Skips 50′ Backwards Gate Openers + foam roller 5min roll out calves/t-spine/glutes/quads Review farmer carry technique -slightly leaning forward in shoudlers -slight...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :20 single unders :30 good mornings with barbell :20 single unders :30 burpees (no jump) :20 single unders w/ big jump :30 snatch grip BTN strict press or push press 30 Double Unders or :30 of practice MOVEMENT/MOBILITY – band :30 banded OH tricep...Read More