ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.
Warmup:
50 Single Unders
20 Alt calf stretch in Downward Dog
10 Bow2Bends
10 Knee Hug to Hip Opener
20 Double Unders or 5 attempts
10 Scorpions
If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
S/S/S:
8 Rounds:
:20 Seconds Push Ups
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Score = Total Combined Reps
So, for this first WOD, if you notice there is no scale for Double Unders today. What I want EVERYONE to do is in those sets, take the 20 seconds to practice. Even if you have never hit a double under before, take the 20 seconds each of the 8 rounds to give it a shot. You may just surprise yourself.
WOD:
EMOM x 20 Min:
Even Minutes – 15/12 Calorie Row (or SDHP 75/55)
Odd Minutes – 15 Burpees
Video courtesy of WOD Star. If doing Sumo Deadlift High Pulls
Scaling Options:
Push Ups -> Off a bench
If doing SDHP -> 65/45 -> as needed
Cals and Burpee reps – Cut to 12/10 and 10, respectively (only do this if you fail to make the count during a given minute.
Joint Strike CrossFit 