Main – CROSSFIT
Jump rope progressions. (No Measure)
20 single jumps
20 power jumps
20 pikes
20 jump tucks
20 butt kickers
5 Inch worms
10 quad pulls
20 singles
20 power singles
20 double taps
20 Double unders
Fitness & Performance
“Flight Simulator” (Time)
5 Double Unders
5 Burpees
10 Double Unders
5 Burpees
15 Double Unders
5 Burpees
20 Double Unders
5 Burpees
25 Double Unders
5 Burpees
back down to 5 Double Unders
*scale to double taps
Metcon (AMRAP – Reps)
For Quality:
Fitness:
3X Max reps Ring rows from parallel
Performance:
3X Max reps Kipping pull ups
