013017 – CrossFit

Warm-up
General Warm-up
Calf/Achilles Mobility
Movement Prep

Skill
12 Minutes of Double Under Practice
Progressions as Necessary

For those already able to do double unders, try “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Each set must be unbroken, or you start the set over

Conditioning
In 15 Minutes:
100 Double Unders
Then AMRAP:
20 KB Swings (55/35)
10 Goblet Squats (55/35)
20 Toes to Bar