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CrossFit Now – CrossFit


WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

SKILL

SKILL – Double Unders (No Measure)

LEVEL :

DU Jumps with NO rope

5×5

LEVEL 2:

One Double Under

1×10

LEVEL 3:

DU Practice

DU Max Effort, up to 10 consecutive x 3

LEVEL 4:

DU Consistency

5×30 – no more than 30

WOD

Run DL BJO Run (Time)

800 Run OR 1000m Row

3 Rounds

20 Deadlifts

20 Box Jumps

800 Run or 1000m Row

Basics- 400m Run DL w/ KB

RX- 135/95, 24/20″

RX+- 155/105, 24/20″

M1- 95/65, step ups

M2- 65/45, step ups

Run DL BJO Run (Time)

800 Run OR 1000m Row

3 Rounds

20 Deadlifts

20 Box Jumps

800 Run or 1000m Row

Basics- 400m Run DL w/ KB

RX- 135/95, 24/20″

RX+- 155/105, 24/20″

M1- 95/65, step ups

M2- 65/45, step ups