Warmup:
:30 Jump Rope
20 Calf Pedals in Down Dog
8 Box Step Ups
10 Bow2Bend
10 light KB deadlifts
6 Box step overs
10 Spider-Man Lunges
:30 Jump Rope
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
S/S/S:
10 Min to accumulate a max unbroken set of double unders
Video courtesy of Kristi Eramo O’Connell.
Take the first 10 minutes trying to hit the biggest set of unbroken dubs that you can. When going for the attempt, find a steady rhythm rather than trying to sprint through as many as you can.
WOD:
15 Min AMRAP:
30 Double Unders
15 Russian KB Swings (70/55)
30 Double Unders
15 Box Jump Overs (24”/20”)
Video courtesy of CrossFit HQ.
After finding the good rhythm on your dubs earlier, the two sets of 30 each round should be more of the rest time for you. This should allow you to attack the Russian Swings and the box jump overs.
Scaling Options:
Dubs -> 2X Single Unders
KB weight -> 55/35 -> as needed
Box height -> 20/16 -> as needed
Joint Strike CrossFit 