Warmup:

:30 Jump Rope

Spider-Man Lunge 30′

Heel2Toe 30′

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

:30 Echo Bike

A-Skip 30′ and back*

B-Skip 30′ and back*

:30 Jump Rope

Video courtesy of Runify

S/S/S:

For Time:

1 Mile Time Trial

Compare to 20251106

12 Min Time Cap

Video courtesy of Effective Fitness.

As we are getting some miles under us with all our “Murph” prep, figured now would be a good time to see how your 1-Mile is going.

WOD:

EMOM 14:

Min 1 – 35 Double Unders

Min 2 – 10/8 Cal Echo Bike

Video courtesy of CrossFit HQ.

Aim to finish every minutes’ work in roughly 45 seconds or less.

Scaling Options:

Double Unders -> 20 -> 70 Single Unders (ELITE: 50 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Spider-Man Lunge hold – 1 Min per side