Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Tabata Erg of Choice

x 6 Sets (3 Min)

+

*band at hip height

-banded Spideraman

-banded pigeon

-banded samson lunge

-banded ankle opener

*grab Jump Rope

20 Singles

15 High Single Unders

15 Penguin Jumps

2-3 Minutes to Warm Up/Practice Double Unders

SWEAT DAY!!! (Calories)

Intervals

3 Sets

7:00 AMRAP

100 Double Unders

Max Cal Erg in Time Remaining

2:00 Rest between sets

*Row/Ski/Bike or rotate through

modify Double Unders to 150 Single Unders