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

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike :30 Wall Sit + *Hip Flow :20 Bottom of Squat hold -4 Kang Squats (get very vertical in bottom) – 8 Squat Rotations :20 Squat hold -4/4 Spiderman Lunges (hold back knee up) -10 hip 90/90s -:20/:20 Samson Lunges 10x...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 200m Run 5 Inchworms 3 strict PU or 6 ring rows MOVEMENT/MOBILITY 10x cat/cows 5/5x bird dogs 3/3x bird dog – from high plank :15/:15 side plank :15/:15 star plank :30 pigeon :30 down dog (pedal feet) :20 Hollow Hold + :20 Active...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min backwards echo bike – legs only 200m Run 20/20x banded TKE 20x banded face pulls :45 Spanish Squat Hold + MOBILITY/ACTIVATION :30 90/90 stretch / side :20/:20 Star Plank 8/8 quadruped donkey kicks 8/8 quadruped fire hydrants 8 bootstrap squats 8 Reverse Lunges...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :30 jumping Jacks :30 barbell strict press :30 reverse lunge :30 jumping jacks :30 bent over rows :30 air squats :30 jumping jacks :30 push press :30 superman hold + MOBILITY/ACTIVATION :20 dead hang 3/3x hip airplanes 3x Wall Squats + :03 pause @...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min row 2min ski 200m Run + :20 wall sit 5 inch worms :20 wall sit 10 push ups :20 wall sit 5 strict PU or 10 ring rows + PVC pipe 15x PVC pass throughs 15x PVC trunk twists 5/5x single leg RDL...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Rounds 10 Step Ups 10 Snatch Grip Deadlifts 5 Burpees MOVEMENT/MOBILITY – *grab PVC 8 PVC passthroughs 4 PVC shoulder press w/ active hold at top 4 PVC close grip overhead squats 4 PVC sotts press in front squat 5 Snatch Jumps and...Read More