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CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

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

5-10-15-20-15-10-5 WB BJO (Time)

5-10-15-20-15-10-5

Wall Ball

Box Jump Overs

RX 20/14 10/8 24/20

RX+ 20/14 10/9, 30/24

M1 14/10 10/8, 20/16

M2 10/6 10/8, Step Overs