Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

5 DB deadlifts per side

5 DB high pulls per side

1:00 Jump Rope

8 Box Step Overs

4 Alt DB Snatch

20 Calf Pedals in Down Dog

WOD:

10 Min AMRAP:

12 Alt DB Snatch (50/35)

36 Double Unders

-Rest 5 Min-

10 Min AMRAP:

10/7 Cal Ski Erg

12 Single DB (50/35) Box Step Overs (20”)

Video courtesy of CrossFit Invictus.

Back-to-back 10 Min AMRAPs for the day!  That said, make sure you don’t red-line so much in the first AMRAP that you can barely move in the second one.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Dubs -> 15 Dubs -> 70 Single Unders

Box height -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Calf Pedal in Down Dog – 30 per side (slow and controlled)