Double Unders
20 Minutes
Work on Double Unders and Progressions
“Jump Diane”
For Time:
21 – 15 – 9
Deadlifts 225 /155 lbs
Handstand Pushups
2x Double Unders (42-30-18)
Double Under Scale
-3x Single Unders (63-45-27)
HSPU Progressions:
-15-12-9 Reduced Reps
-Stack Abmats to reduce range of motion
-Hand Release Push-ups
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
