by CrossFit HardCharger – CrossFit
Warm-up
5 minute practice double unders
3 rounds of Cindy
Arm circles
Pass throughs
There is a 45min time cap today
Try and complete 8 rounds
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.
If you were able to complete some double-unders in the warm-up but are not yet proficient, begin each round with 1-2 attempts, then finish the remaining reps as single-unders. Experiment with the foot position for the ring row. Moving the feet further away from the rings will increase difficulty. Choose a position that allows you to complete your first set of 10 without rest.
If you are consistently missing and no longer able to perform double-unders, consider counting all attempts. If at any point you are unable to complete 1 pull-up, finish the rest of the workout with ring rows. If you have completed the eighth round by 40 minutes, consider completing the final 2 rounds.
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
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