3 Rounds:

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.

Scaling Options:

DUs -> 100 Single Unders

Burpee Broad Jumps -> Burpee to 2 walking lunges

Cool Down:

Calf Stretch on rig – 2 Min per side


Roll out T-Spine – 30 passes

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