190624

CrossFit Rectify – CrossFit

Warm-up

200M Row or 200M Run

10 Inch worms

10 Air squats

10 Walking lunges

10/10 Leg swings

Stretch, roll, mash

Skill

Double-Under Practice: 15-20 Minutes

Double-under tips:

Practice double hip taps with arms close to the body, and hands tapping the hips twice to simulate the pace of double-unders.

-Chest upright.

-Bound from the toes/front foot.

-Avoid donkey kicks.

-Try keeping your feet in the same spot when jumping. Any deviation from where you began is an indicator that your are not bounding correctly.

-Keep your elbows in

-Keep the wrists loose but close to the body.

-Choose the appropriate rope length.

Metcon (Time)

PARTNER WOD: For Time

One person working at a time

split work evenly

KarAnnie:

100 Double-unders

100 Sit-ups

30 Wallball shots

90 Double-unders

90 Sit-ups

30 Wallball shots

80 Double-unders

80 Sit-ups

30 Wallball shots

70 Double-unders

70 Sit-ups

30 Wallball shots

60 Double-unders

60 Sit-ups

30 Wallball shots

50 Double-unders

50 Sit-ups

14/20

Double-unders=X2 Single-unders

20 Minute cut-off

Cool Down

Coach’s choice!