Mar 23rd, 2020

23
Mar

Mar 23rd, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

Start with wrist, hip and ankle mobility drills:

-with clasped hands, roll wrists 10x each direction

-with feet hip width apart and hands on hips, 10 hip circles each direction

-one foot at a time, place toes down on floor with heel up and roll the ankle 10x each direction

60 seconds pigeon pose each side

3 Rounds Nice and Easy:

15 Seconds: Jumping Jacks

15 Seconds: Air Squats

15 Seconds: Mountain Climbers

15 Seconds: Plank Hold

Metcon

Metcon (No Measure)

3 Rounds:

50 Double Unders

1:00 Max Push-ups

1:00 Max Grasshoppers

50 Double Unders

Rest 2:00
Double Unders can be subbed with toe touches to a low object or step, or with double tap jumps to simulate the jump and timing of a double under.

Click the link for workout demo and scaling options:

https://youtu.be/EgOF5dGz-Ts