Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10/7 cal machine 1

20 Single Unders

10/7 cal machine 2

5 burpees

+

*grab band

-3 Way Banded Hamstring Stretch

-Banded Side Lying Quad Stretch

-calf stretch on rig

3 x 15 Double Unders

or 3 x :15 double practice

SWEAT DAY!!! (Time)

5 Sets

30/24 Cal Machine 1

45 Double Unders

30/24 Cal Machine 2

10 Burpees (Rx+15)

Rest :60 between sets
Long workout here, find a pace that you can maintain for 30+ minutes. Rest will help allow the machine paces to stay a bit higher