CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
50m Jog
50m Skip
5/5 Split Squats
10 Up-Downs
Immediately into …
TABATA (4 MINUTES)
8 ROUNDS :20 ON / :10 OFF
MVMT 1: Single-Unders
MVMT 2: Lateral Single-Unders
MVMT 3: SLOW High Jump Singles
MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)
MVMT 5: Single Unders w/double-under wrist speed (Left Hand)
MVMT 6: 3 Singles + 1 Double-Under
MVMT 7: 2 Singles + 1 Double-Under
MVMT 8: See if you can string 5+ double-unders together!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
200m Run
10 Alt. DB Suitcase Lunges
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
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