Warmup:

Grab rope

3 Rounds:

20 Single Unders

5 Sit Ups

5 Laying Leg Raises

5 Kip Swings

10 Double Unders or 3 attempts

Then…

Calf Stretch on rig – 30 sec per side

WOD:

For Time:

50 Double Unders, 50 V-ups, 400m Run/30 Pull Ups

40 Double Unders, 40 V-ups, 400m Run/30 Pull Ups

30 Double Unders, 30 V-ups, 400m Run/30 Pull Ups

20 Double Unders, 20 V-ups, 400m Run/30 Pull Ups

10 Double Unders, 10 V-ups, 400M Run/30 Pull Ups

Video courtesy of CrossFit HQ.  Quick demo for V-Ups.

This will get your heart rate up!  The first two pieces decrease each round, but the final two movements stay constant through the WOD.  That said, the goal should be to rip through the DUs and V-Ups as quick as you can, keep a good run pace through the 400, that way you are fresh for the Pull ups.

 

Scaling Options:

DUs -> same number, Penguin Hops -> 2X Single Unders

Run -> 500M Row -> 2 Min cardio

V-Ups -> Knees bent

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

 

Cool Down:

Calf Stretch on rig – 2 Min per side

 

Lat Stretch on Rig – 2 Min Per side

Video courtesy of Harbor Park CrossFit