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 – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
