50 Single Unders
10 Thoracic High Fives
30 Alternating Single Unders
10 Calf stretch in Down Dog
10 Spider-Man lunge w/twist
25 Double unders
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
Super Squat Hip Sequence: See video below, courtesy of Mobility WOD
Increase weight ea set
Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat. The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.
Min 1 – 50 Double Unders
Min 2 – 100M Run
Min 3 – 8/6 Cal Ski Erg
Min 4 – 12/9 Cal Bike
Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round. Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!
DUs -> 45 Sec of DU practice
Run -> 125M Row
Calf Stretch on rig – 1 Min per side
Tricep mash on barbell – 1 Min per side
Video courtesy of Mobility WOD.