by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
– :30 Single Unders
– 8 Alt Groiners
– 8 Alt 90/90 Hip Rotations
– :15/:15 Wall Calf Stretch*
2 ROUNDS
– 30 Reps Jump Rope Complex**
– 6 Elbow Punches → Muscle Clean
– 6 Front Rack Press → Back Rack Press
– 6 Air Squats → 6 BB Kang Squats
1 ROUND
– :30 Double Under Practice
*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf
**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double
Strength
Back Squat (3×8 @ 31X1*)
Tempo Back Squat (31X1)
*Build.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
Metcon (Time)
WITH A PARTNER FOR TIME
– 50 Back Squats (115/75) [155/105]
– 250 Double Unders
– 50 Back Squats (115/75) [155/105]
One partner working at a time, alternate as needed.
(Score is Time)