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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