Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

15/12 Cal Row

20 Bar Taps

5 Burpees

+

10 Ring Rows

10 Shoulder Taps

5 Pushups

*grab jump rope

20 Singles

15 Penguin Jumps

10 High Singles

2-3 Minutes or Double Under Practice or Warm up

Aerobic Pacing (Time)

4 Sets

60 Double Unders

30/24 Cal Row

10 Burpee Pull-Ups

Rest 2:00 Between Sets

*big rest inbetween sets. Start with what feels like a repeatable pace on the row and burpees .

28 Minute T.C

CORE FINISHER (Checkmark)

3 Sets

15 Crunchy Frogs

10/10 Oblique V-Ups

30 Bicycles

Rest 1:00 between