Main – CrossFit
Warm-up
(No Measure)
200m Jog
200m Backwards
+
4 [email protected] 65%:
5 Air Squats
5 Scap Push Ups
5 Super Mans
Weightlifting
Push Press (10 Min EMOM @ 70%)
Metcon
Metcon (Weight)
3 sets of:
10 Back Squat (115/75)
:60 Rest
:60 Front Plank
:60 Rest
RX+
(135/95)
Add weight used for Back Squat as Score
Metcon (Time)
If no DU:
10 Rounds
20 Singles
10 Sit Ups
RX+
“Flight Simulator”
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
***20 Minute Time Cap***
Rules:
1. You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
Mobility
Calf and Ankle Mobility:
Lax Ball Smash
Bar Smash