Warmup:

500M row

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Pushup2Downward Dog +10 Calf pedals in DWD

20 Double Unders or 4 attempts

WOD:

In 6 Min, complete:

100 Double Unders

200M Run

300M Row

Max Cals – Ski Erg

Rest 1 Min

Repeat for 5 total sets

Score = Total Cals on Ski Erg

Video courtesy of CrossFit Park City.  Some Double Under efficiency tips. So, at first glance, 6 minutes might seem like a ton of time per round, but you are going to have to move pretty fast and efficiently to get to the Ski Erg. Your goal should be 2 Min-1:30 min of Ski Erg time per round.

Scaling Options:

Double Unders -> cut to 50 DUs -> 200 Single Unders -> 100 Single Unders

Run -> .4 mile on Bike

If no Ski Erg -> Banded Ski Erg – see video blow, courtesy of KIS Fitness

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Roll out hamstrings – 1 Min per side

 

Thread the needle hold – 1 Min per side