Warm up: hip & shoulder mobility; 100 jumpropes; 2 x 15 swings, 10 lunges total, 5 push ups w/ arm raise
Skill Focus: Double Unders
Spend 10 min on du work then. . .
2 min max reps double unders
Rest 3 min
WOD:
Partner up and alternate rds
8 db step ups (tot) 45-55#/30-40#
10 explosive push ups
12 kb swings 70#/53#
AMRAP in 15 min
Score is # du’s and total partner rds + reps
Congratulations to Coach Kate on her PR yesterday at the Escape from Fort De Soto triathlon! Hot off the presses. . .
"I beat my time by 9 minutes. Biggest improvement was in my bike. I also passed a few people on the run! My run was 3 minutes faster. Crossfit has taught me that I can always go faster than I am going. Yesterday proved that!!" Great job Kate!
