Main – CrossFit
Jump Rope/Double Under Practice (No Measure)
Accumulate 10 minutes of Jumping Rope combining work on Single Unders and Double Unders. Work on keeping your position the same for Single Unders and Double Unders. Try not to kick your heels up when you do Double Unders. Remember to be smooth and steady and work on efficiency of movement.
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Front Squat (20 Minutes to establish your 1RM.)
Metcon 8/20/14 (Time)
3 RFT: 400m Run, 5 Rope Climbs, 25 WBS (20, 14).