Run/Double Unders/Inverted Burpees

Posted: 23rd February 2014 by jruffing27 in Uncategorized
Comments Off on Run/Double Unders/Inverted Burpees

Main – CrossFit

***Wear warm clothes to run outside if its nice out.

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Warm-up

Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

Metcon

Flight Simulator (Time)

For Time:
5-10-15-20-25-30-25-20-15-10-5
of Double Unders

*Rx = Accumulate the number of Double Unders per set.
**Rx+ = If you miss, you start over on that set.
*** If you can not do Double Unders, use time to practice Double Unders.

Metcon

Metcon (Time)

For time:
Run 1 mile then complete:
100 Double Unders
25 Inverted Burpees
50 Double Unders
25 Inverted Burpess

Buy-Out

Warm-up (No Measure)

Accumulate a 2 min stretch on:
– Calf Stretch
– Soleus Stretch on box
-Lat Stretch
-Front Rack with Bar or PVC
-Squat

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