Announcements

Upcoming Week Schedule

Sunday June 28th – No class (Purple Mountain)

Monday-Thursday – Regular Schedule

Friday July 3rd – 8/9/10 AM Hero WOD

Saturday July 4th – Closed

Sunday July 5th – Back to Regular Schedule

Mile High CrossFit – CrossFit

Current Cycle Format

Switching a few days around with the Hero WOD on Friday

Monday – Oly Complex/Run and Barbell WOD

Tuesday – Push/Pull Strength, Back to Back AMRAPs

Wednesday – Pause Back Squat/Pulling Workout

Thursday – Aerobic Pacing/Core

Friday – Hero WOD

WARM UP (No Measure)

WARM UP

10 Air Squats

10x bent over rows @ barbell

10x strict press

10 Shoulder Taps

10x Back Squat

:30 wall sit

MOBILITY – band on rig

:45 Spanish Squat Hold

15/15 Banded TKEs

:30 Banded T-Spine Opener

+

*grab PVC

10 Pass Throughs

5 Jump and Catch

5 OHS w/ Pause

5 Snatch Balance

5 Sotts Press

*grab barbell

3 Power Snatch

5 OHS w/ Pause

3 High Hang Snatches

3 Snatches

Snatch (In a 14 Minute Window
Build to a 8/10 RPE of the following Complex

Snatch + Hang Snatch + OHS )

Metcon (Time)

3 Rounds

400m Run

10 Power Snatches (135/95)

*Barbell is meant to be drop singles. But is meant to be a moderate weight, not super heavy.