3 Rounds:

:30 Jump Rope

5 Inchworm push ups

10 Spider-Man Lunge

10 Calf pedals in down dog


Barbell warmup: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press


25 Min AMRAP:

60 Double Unders

30 Walking Lunges

15 Push Press (95/65)


Goal = 5+ Rounds

Video courtesy of CrossFit HQ.

When it comes to the dubs, today, “Smooth is Fast”.  Keeping a steady rhythm will get you through these better than trying to sprint through the set.  Will also allow you to hit the lunges without the legs locking up.  Speaking of lunges, biggest thing to remember is to NOT let the knee slam in the ground.  Have it just “kiss” the ground. Lastly, squeeze the butt when extending on the Push Press so you don’t accidentally turn them into Push Jerks.

Scaling Options:

Dubs -> 120 Single Unders (ELITE:100 Dubs per round)

Walking Lunge -> Air Squat + 2 Steps (ELITE:25/15# plate carry in lunge)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Couch Stretch – 1 Min per side


Downward Dog – 1 Min