Double Dutch

26.2 CrossFit – CrossFit

**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus**

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Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

Metcon

Double Dutch (Time)

5 Rounds:

12 Lateral Burpees Over Dumbbell

40 Double Unders

12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)

40 Double Unders
* We expect today’s 5 rounds workout to take 18-25 minutes to complete

At home work out

Home : Metcon (Time)

Run for 4 minutes and return to

Tabata push ups 8 rounds 20 on 10 off

Tabata Squats 8 rounds 20 on 10 off

Run for 4 minutes then return
The run should take about 8 min