by CrossFit HardCharger – CrossFit
Warm-up
Run 400 meters then…3 Rounds of:
20 band pull aparts
20 Pass throughs
10 Slow and controlled Wall Squats close as possible
2 min pigeon stretch each leg
Skill Work
Double Unders
start with a rope that is shorter than usual, up to your belly button while standing on it
do 200 single unders while keeping perfect form, if you struggle here repeat untill you are proficient at single unders
next we will attempt 3 singles and then add a power jump, again keeping perfect form
next we will attempt 3 singles and a double for 50
then two singles and a double for 50
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
Deadlift 275/165# x 10 reps
10 Box jumps, 30/24-in. box
max single unders /Rx+ is double unders
rest 2 min
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