Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m run or 250 Row 25′ A Skips 25′ Walking Lunges 25′ high knees 25′ butt kicks 25’/25′ lateral shuffle 25′ Inchworm + 1:00 side lying t-spine rotation :30 childs pose :30 thread the needle :30 pigeon :30 down dog :30 Bootstraps 3 Jumping...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 100′ OH plate carry @ 25/15# 5/5x bird dogs 10x RDL – hug plate 10x Plate Bent Over Rows 30x plate jumps 10x scap pull ups 10x scap push ups MOVEMENT/MOBILITY – grab glute band 50′ monster walk 50′ backwards monster walk 25/25′ lateral...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike 50′ toe walk 50′ heel walk 25′ tin soilders 25′ spiderman 25′ straight leg bear crawl 25′ walking pigeon stretch 25′ lateral cossak squats + *grab PVC 10x PVC trunk twists 10x PVC pass throughs 5x OHS 5x Jump and Catch (full...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Row x 2 Minutes (4 Rounds) + 5/5 staggered stance good morning – hands behind head – no weight 5x slow motion push ups 10x slow prone snow angels 2x :10 Ring Support Hold then, 6 Pushups + grab PVC 10x PVC pass...Read More

Mile High CrossFit – CrossFit IN HOUSE COMP!! Sign up at the gym! See everyone there!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/8 Cal Bike 10 push ups 10 air squats 10 good mornings @ empty barbell MOVEMENT/MOBILITY – grab 5/2.5# plates 15/15x shoulder CARs 10x Lu raises 5x Cuban press 5x OH squats – reach plates slightly up every rep 5/5x Powell raises –...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Row :30 Dead hang 200m Row @ workout pace 50/50m Suitcase Carry + light band on rig 20x straight arm banded pull downs 20x face pulls 10/10x single arm banded row + :01 pause @ top 20x tricep push downs + :30 banded...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 50′ toe walk 50′ heel walk 50′ small bunny hops 50′ tin soldieers 25′ samson stretch 25′ spiderman stretch 25′ straight leg bear crawl 25’/25′ single leg lateral jumps + grab 1xDB 10x DB strict press 5/5x DB snatch 5/5x DB Push Jerk +...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice 20/20x banded TKE 10x walking lunges :30 machine @ fast pace 10x walking lunges + MOBILITY – with band on rig post @ waist height enter the band and place below shoulder blades and sitting in deep squat :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *grab box and rope 20/15 Cal Row :30 single unders 5/5x cossack squats 3x/3x Step downs 5x Kip Swings 8x Ring Rows or 3 Strict Pull-ups :30 wall sit + :45/:45 Box Pigeon :20 Armless Prayer 10 Pogo Jumps 4 Box Jump Overs +...Read More