Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP – Box, rings

200m Run

12 Box Step Ups

200m Run

12 Ring Rows or 4 Strict Pull-ups

MOVEMENT/MOBILITY

:30 spiderman stretch on box / side

:30 straight leg hamstring stretch on box / side

3/3 lateral box step ups w/ inside leg

3/3 lateral box step ups w/ outside leg

10 calf raises

:30 calf stretch on box / side

10 anterior tib raises on rig

2/2 shoulder CARs forward and backward

8 scap pull ups

PRIMER – box, workout weight db

10 box step ups @ workout weight

3 strict pull ups/banded strict pull ups

Countdown to “2026” (Time)

“Countdown to 2026”

For Time

10-9-8-7-6-5-4-3-2-1

DB Box Step ups @ 50/35s (20″)

Strict Pull up

Burpees to a Plate

*200m Run after each round