Warmup:
50 Single unders
25 L-Leg SUs
25 R-Leg SUs
25 Double Unders or 4 Attempts
30’ High Knees
30’ Butt Kickers
30’ Side Shuffle
30’ Inchworm
10 Spider-man Lunge
WOD:
EMOM for 24:
Min 1 – 50 Double Unders
Min 2 – 100M Run
Min 3 – 20 Mountain Climbers (L+R = 1 Rep)
You should be able to keep the work for each minute to the first 30-40 seconds of each minute. The limiting factor for most will be the Double Unders. If you are just starting to get DUs, if you miss the rep count more than once in a given minute, scale back to a number you can make.
Scaling Options:
DUs ->50 Penguin Hops -> 100 Single Unders -> 100 Bunny hops
Video courtesy of WOD Prep. Demo of Penguin Hops. These are perfect if the timing of the doulbe under is what is limiting you.
Run -> 30 sec of cardio
Joint Strike CrossFit 