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)