Warmup:

1:00 Jump Rope

10 Huggers

10 Over & Backs

10 Hollow Rocks

1:00 Ski Erg

High Knees 30’

Butt Kickers 30’

30 Calf Pedals in Down Dog

WOD:

35 Min AMRAP:

50 Double Unders

400M Run

30/24 Cal Ski Erg

Video courtesy of CrossFit Invictus.

By looking at the time for this WOD, know going in that trying to sprint any piece right off the bat will not benefit you.  Find a pace you can maintain throughout the whole 35 min.  Maybe turn up the gas around the last few minutes to get one or two more rounds in.

Scaling Options:

Dubs -> 100 Single Unders

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH Stretch – 1 Min per side