Announcements

Weekend Class Sign Up Policy Update

Due to high demand of our Saturday Weightlifting and Partner WOD classes we have extended the class caps to 24. No additional spots will be allowed after this however. This allows us to provide better instruction, ensure adequate space, and create the best possible environment for all of you.

Additionally, please note that cancellations made within 12 hours of class start time will incur an automated late cancellation fee. This has always been our policy but going forward it will be automated to help prevent spots from going unused.

Thank you for helping us keep classes full, fair and enjoyable for everyone!!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

25′ Increments

-Knee Tucks

-Quad Pulls

-Spiderman Lunges

-Inchworms

-Bunny Hops (for height)

-Bunny Hops (for distance)

-Walking Lunges

-Skips for height

*grab #45 plate

:20/:20 ankle opener on plate

15/15 Patrick Step Downs

15 Plate Hops

10 A Squats

6/6 Front Elevated Lunges

+

:20 Active Hang

8 Ring Rows or 3 Strict Pull-Ups

Pull-Up/SL Strength (Weight)

4 Sets

5 Strict Pull-Ups

8/8 Bulgarian Drop Sets

-Bulgarian Drop Sets (start with 2 Heavy DBs, perform the first 2 reps with a :05 eccentric, drop outside DB after 2nd rep and perform 6 Single DB reps with :01 pause in bottom.

*weight pull-ups if you can and build across sets

Modify to 3 Eccentric Pull-ups or 8 Banded

*same pull-up work as last week, try and get heavier on weighted or use less band assistance

EMOM Conditioning (AMRAP – Reps)

EMOM x 15

-5-7 Devils Press

-40-60 Double Unders

-10-20 Toes to Bar

*score is lowest rep total of each movement

*try and pick a number you can hit over the 5 Rounds