CrossFit – Tue, Sep 26

Tuesday WARM up

Banded 7’s Warm Up
6:00 AMRAP
5 Step Back Lunges (each side – build across)
3 Inch Worms
3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall

Tuesday Metcon (Time)

10 Rounds
16 Single Dumbbell Alternating Step Back Lunges (50/35)
2 Wall Walks
(KG conv: 22.5/15 DB)

time cap:16mins

Skill Work (Max reps)

Double-Unders: Week 1

Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.

Phase 1: Single-Unders
Practice single-unders until you can get 50 unbroken.

Goal Workout: 50 unbroken single-unders
*Once you can successfully complete this with no misses, you can move on to phase two next week.

Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.

* Video on how to learn crossovers:

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