Saturday
Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK..
2 ROUNDS
:30 Single Unders / High Jump Single Unders / Double Unders
5/5 Cossack Squats
:30 Squat Hold
2 ROUNDS
:30 Single Unders / High Jump Single Unders / Double Unders
5/5 Cossack Squats
:30 Squat Hold
1 ROUND
15 Air Squats
5 Inchworms
10 Scap Pull-Ups
:20 Kipping Swings
Workout
Metcon (Time)
FOR TIME
100-80-60-40-20
Double Unders*
30-30-30-30-30
Air Squats
15-15-15-15-15
Chest to Bar Pull-Ups
100-80-60-40-20
Double Unders*
30-30-30-30-30
Air Squats
15-15-15-15-15
Chest to Bar Pull-Ups
*Option for ‘Unbroken’ Double Unders…if you dare.
(Score is Time)
Post Workout Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice/Play with HS Walk + HS Hold
Practice/Play with HS Walk + HS Hold
Suggested Drills…
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold
(No Measure)
