Weds

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

Quick feet on plate

3 Sets x 10sec

go for max reps
Rest: 30-60sec

Skill Work

B: Skills practice: Double Unders (3 x 10-20 reps at each )

Skills Practice:

Double Unders

(12min)

1) Single unders

2) Power Jump

3) Single/single/power

4) single/single/double

5) double unders

6) triple unders
Goal is efficiency at each progression.

C: Metcon (AMRAP – Rounds)

EMOM 30

Min 1 – 15 wallball 25/16

Min 2 – 5/3 ring MU

Min 3 – 1 clean 165/115

SUb MU w/ 10/6 strict pull up

Build on clean each set

Categories: WOD

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