Warm up:  15 BURPEES for eeeeeverybody!!!  2 rds 5 push ups, 10 squats, 10 box jumps


Skill: Double Unders 15 min of skill work

People who have DU:
Max reps/unbroken or
Triple unders or. . .

Warm up: 400 m run; 2x: 10 air squats, 10 spiderman lunges, 20 knee to chest mountain climbers, 10 PVC good mornings

Skill: Back Squat 3. 3. 3. 3. 3 (increasing weight each set)

WOD:

AMRAP 15 min

Warm-Up: 10 arm circles forward and backward, 10 lunges, 10 squats, 25-meter high knees , 25-meter butt kickers

Skill/focus:  Sumo deadlift high pull
-- focus on zipping up your jacket
WOD:

A) Back Squat 5 x 3 @ 75 – 80% (build if it feels good)

B) Crossfit Metcon

C) Rope climb practice; spend about 10min climbing the rope, trying different techniques, try to find your fastest method for getting to the top.

Warm up: 2x: 90 secs of jump rope, 5 Sotts press, 5 pass thrus, 5 burpees

Skill: Take 10-15 minutes to find a new Strict Press 2 RM

WOD:

JT

21-15-9

HSPU

A) Strict press 2RM, then 2 x max reps push press at heaviest strict press weight.

B) CF Metcon

C) 3RNFT; 7 candlestick to tuck jump, 14 alt pistols, 21 double unders

Warm up: 200 m run, 5 MB shrugs, 5 MB High Elbows, 5 MB cleans, 5 pull ups, 5 dips, 10 banded pull aparts

Skill: Clean position DL, Power Clean, Hang Power Clean complex

E2MOM for 12 minutes

WOD:

Warm-Up: Alligator crawl to con, forward roll down blue mat, broad jumps to con, 1 cartwheel, 15 second bar hang

Focus: Superman-hollow and perfect push up.