30-sec jump rope practice
5 Cobra to Hip Snap
8 Spider-Man lunge w/twist
5 Tuck jumps
3 Box Jumps (increase height ea round)
Spend 12 Min to find max height, Seated Box Jump
Video courtesy CrossFit HQ.
Looking to get some good explosive power out of your hips? Seated box jumps are one great way to build this!
50 Double Unders
100-ft. Burpee Broad Jumps
100-ft. Walking Lunge
Video courtesy of Train FTW.
Would suggest mapping off a 25’ area for both the burpee broad jumps and walking lunge so you do 4 passes each per round.
DUs -> 100 Single Unders
Burpee Broad Jumps -> Burpee to 2 walking lunges