Pull-Up Progressions and some JumpNRope!

Main – CrossFit

A: Designated Mobility (No Measure)

5 Minutes focused Mobility Piece toward the daily WOD.

B: JumpNRope Warm Up (No Measure)

With a continuously running clock, try to maintain your Jump Rope through various styles. You should switch every 30-45 seconds but keep the rope moving!

-Single Jumps

– Alternating Legs

– Lateral Jumps

– Skiing Jumps (One foot front, one in back)

– Speed Singles (Alternate Legs Quickly!)

– Double Unders (Either consecutive or trying for individual reps).

C: Metcon (No Measure)

Pull-Up Progression

7×7 (50 seconds rest)

D: Metcon (Time)

For Time:

300 Double Unders

-Rx= Every break in DU’s the athletes must perform 10 Toes-2-Bar.

-Scaled L1= 300 DU’s for time and EMOM is 10 Toes-2-Bar OR Sit-Ups

-Scaled L2= ME Double Unders in 10 minutes. Starting at 0:00, 10 Toes-2-Bar OR Sit-Ups (To score, take each DU accomplished as 1 second off of the 10 minute Cap)