Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Rowing :30 Arms only Row :30 Core and Arms :30 Easy Row then, 1:00 @ 20 SPM rest :30 1:00 @ 24 SPM rest :30 1:00 @ 28 SPM 1:00 Forward Fold 10 Scorpions 1:00 Butterfly (hands under legs) Rowing Intervals (Time) Intervals 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Moderate Bike 2 Sets :20 Transverse Squeeze 10/10 TKEs 15 Banded Glute Bridges 2 Sets :45 Spanish Squat Hold 6 Goblet Squats :20/:20 SL Wall Sit *grab barbell 10 Empty Barbell Squats 5 jump squats *add weight 5 Pause Squats Back Squat (Weightlifting...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP athletes choice 500m ski or 25 air squats + 15 Burpees + *grab 2.5-5 plates 10 Lateral Raises 10 Front Raises 10 Bent Over Flys *side lying 8 straight arm punches 8 Powell Raises 5 Windmills -switch sides- 3-4 J-Hook to Stand practice STENGTH...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/16 Cal Row + 5 Kang Squats (hug medball) :30 Couch stretch on wallball 7 Wallballs + 20x PVC pass throughs 10/10x around the worlds 10x trunk twists 5/5x single leg good mornings :30 PVC front rack opener :30 squat hold – heels on...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) Clean Pull (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) PARTNER WOD For Time: 30 Burpee Pull-Ups 45 Power Snatches (95/65) 60 TTB 90 DB Box Step Overs (50s/35s)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x :30 Ski :30 Burpee :30 Air Squat :30 Plank + grab light DB 2x 5/5x DB wind mills 5x goblet SQ + :03 pause in hole Set up Bodyweight Warm up Body Weight Warm Up (Checkmark) *same as last week In 10 Minutes...Read More

Mile High CrossFit – CrossFit Warm Up (No Measure) WARM UP :30 single unders 5x inch worms :30 slow high plank shoulder taps 5x Push Ups + :02 pause 1″ off ground :15 Double Unders + 3x :15 machine hard :15 rest + 1:00 Machine at workout pace SWEAT DAY!! (Time) Every 10:00 x 3...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman :15 Jump Squats 2 Sets :15 Plank :15 Side Plank (R) :15 Transverse Squeeze :15 Side Plank (L) + grab 45# plate 5x narrow stance squats – lower the better 5/5x knee over toe...Read More

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