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Workout

Thursday 080620

CrossFit

[WARM-UP]
2 Rounds:
:30 Single Unders
:30 Spider-Man Lunges/Sampson Lunges*
:30 Single Unders
:30 Mountain Climbers/Shoulder Taps*
:30 Single Unders
:30 Air Squats/Jumping Squats*
:30 Single Unders
:30 Frog Hops/Slow Burpees*

* Round 1/Round 2

[PRACTICE]
Double Under Technique

1 Round:
10 Double Unders
5 Burpees
5 Double DB Swings
5 Tuck Ups

Metcon (3 Rounds for reps)

"Repeat After Me"

5 Min. AMRAP:
21 Double Unders
9 Burpees

Directly Into…

5 Min. AMRAP:
15 Double DB/KB Russian Swings
15 Tuck Ups

Directly Into…

5 Min. AMRAP:
21 Double Unders
9 Burpees

[SCALING]

DOUBLE UNDERS: Reduce reps, :30 Time Cap, 42 Single Unders.

BURPEES: Squat Thrust, Push Ups, Regular or Jumping Air Squats.

SWINGS: 1-Arm DB/KB Swing (10/SIDE), Regular Russian DB/KB Swing.

TUCK UPS: Hollow Raises, Hollow Rocks.