by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 SETS
– 30 Single Unders
– 8 KB Deadlifts → 8 RKB Swings*
– 8 Alt. Lunges**
– :30 Plank
– :30/:30 Calf Stretch
Into…
2 SETS
– 15 Big Jump Single Unders + 15 Fast Single Unders
– 8 SB G2OH → 8 Slam Balls*
– 8 Air Squats**
– :15/:15 Side Plank
– :30/:30 Achilles Stretch
*Progress to 2nd movement in 2nd set
**Add in KB/SB in 2nd Set
Skill
Practice Jump Rope Skills* (No Measure)
*Options:
Double Unders
Triple Unders
Crossover Single Unders
(No Measure)
Can do Max Set of Double Unders if you want!
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…
– 25 Double Unders
– 15 Russian KB Swings (53/35)
– 10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold
-Rest 1:00-
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…
– 15 Crossover Single Unders
– 20 Slam Balls (35/25)
– 15 Slam Ball Squats**
MIN 3 – :25/:25 Side Plank Hold
*Pick up where you left off.
**Hold Slam Ball any way.
(Score is Total Rounds + Reps)