Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

In 25′ Increments

-Knee Tucks

-Tin Soldiers

-Quad Pulls

-Shoo the Chickens

-Walking Lunges

-Reverse Lunges w/ Reach

A-Skips

Skips for height

300m Jog

*grab foam roller

-Roll IT Bands

-Roll Lower Back

-Roll Glutes

-Roll Lats

SWEAT DAY!! (Time)

Every 4 Minutes x 8 Sets

-400m Run

-20/15 Cal Machine of Choice

*score is slowest round so come out at a repeatable pace