50 Single Unders

10 Box Step ups

25 R-Leg SUs

25 L-Leg SUs

30 Alternating SUs

6 Box Jumps

25 Double Unders or 5 attempts

Super Squat Hip Sequence – Video courtesy of Mobility WOD


EMOM 24:

Min 1 – 10 Box Jumps (24/20)

Min 2 – 20 Med Ball Jumping Squats (20/14)

Min 3 – 40 Double Unders

Video courtesy of All Kine CrossFit.  Demo of the Med Ball Jump Squat.  Today is all about hip extension.  The box jumps will teach you to explode to reach a desired height.  The Med Ball Jump Squats teach explosion under a load.  Finally, the Double unders are perfect for hip extension efficiency as the time you need to open the hips is high in every set.  Better hip explosion we learn the better every movement we do in CrossFit becomes.


Scaling Options:

Box height -> 20/16 -> as needed

Med ball weight -> 14/10 -> as needed

DUs -> scale to # of DUs you can make in 45 seconds ->100 Single Unders


Cool Down:

Pigeon pose on box – 1 Min per side


Calf stretch on box – 1 Min per side

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