Mile High CrossFit – CrossFit

Warm Up (No Measure)

WARM UP

:30 single unders

5x inch worms

:30 slow high plank shoulder taps

5x Push Ups + :02 pause 1″ off ground

:15 Double Unders

+

3x

:15 machine hard

:15 rest

+

1:00 Machine at workout pace

SWEAT DAY!! (Time)

Every 10:00 x 3 Sets

75/60 Cal Machine (6:30 cap)

50 Double Unders

25 KB Swings

8:30 Cap Each Set

*score is total working time

Switch machines every round

-Echo

-Ski

-Row
Modify to 50 Jumping Bar Tap

BONUS ARMS (Checkmark)

3 Sets

15 DB Skull Crushers

15 Barbell Curls