CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Burpees over hurdle
10 Elevated Rows
25 Double unders
Practice
Metcon (AMRAP – Reps)
EMOM x 15
1) 45″ Hollow on abmat
2) 30″ jefferson curl hold
3) 15 toes to bar
4) rest
Count toes to bar
Warm-up
EDWU: Warm-up (No Measure)
3 sets
1 Minute back burners
1 Minute KB deadlift – alternate every 5
1 Minute single skips
then learn the basics of double unders
[all this can be applied with triple unders]
– the single jump
– the slow single jump
– start with a double then into singles then stop
– double to “X” single to double
– non stop double under party
then mock round as a team