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
Practice single or double-unders
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!