Moving Target

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Bike

0:30 Active Spiderman

0:30 Downdog

0:30 Moderate Bike (RPM over 80)

0:30 Alternating Quad Stretch

0:30 Inchworm to Push Up

0:30 Sprint Pace Bike (RMP over 90)

0:30 Static Calf Stretch (each side)

SKILL

Warm-up (No Measure)

DOUBLE UNDERS

0:15 Mini Hops in Place (no rope)

0:15 Jumping Double Taps (no rope)

0:30 Single Unders

[Coach: chest open, arms relaxed, hands by pockets]

0:30 High Single Unders

[Coach: squeeze legs straight at the top every jump]

10 Single Unders with a Double Under Height/Rhythm

3 Single Unders with a Double Under Height/Rhythm

Directly into. . .

5 Double Unders

10 Double Unders

[Coach: if athletes are new to Double Unders they may want to start with a few Single Unders during the workout to get the rhythm down first]

Metcon

Metcon (Time)

10 Rounds For Time:

500 Meter Bike Erg

30 Double Unders

10 Burpees to Target (6″)

Time Cap: 30 Minutes

Aerobic Literacy

The Long Minute (AT) (Distance)

5 sets (3Min easy moderate, 3Min recovery Jog) no rest between reps and 1 Min rest between sets

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