Warmup:

1:00 Jump Rope

10 Calf Pedals in Down Dog

:30 Kneeling Wrist Stretch

10 Kickers per leg

A-Skip 30’*

B-Skip 30’*

10 Calf Pedals in Down Dog

Super Squat Hip Sequence – See video below.

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

Videos courtesy of Runify and Mobility WOD, respectively.

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second go-around of Front Squats this cycle.  Your goal should be to go heavier each set compared to the sets you did last time.

WOD:

In 4 Min, complete:

400M Run

50 Double Unders

-repeat for a total of 4 Rounds

Video courtesy of WOD Prep.

This is straight up grind, ladies and gentlemen.  Aim to go straight from running right into your dubs.

Scaling Options:

Run -> 500M row

Dubs -> 35 -> 20 -> 1:00 of attempts -> 100 Single Unders (ELITE: 100 Double Unders per round)

Cool Down:

Banded Quad Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg