Monday 4/13/2020

12
Apr

Monday 4/13/2020

Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser

Warm-Up

GENERAL WARM-UP:⁣⁣

Work for 20 seconds, rest for 10 seconds, alternating between each movement:⁣

  • Hop in Place ➞ Plate Hops ⁣
  • Scap Push-ups ➞ Push-Ups⁣
  • Air Squats⁣
  • Squat Thrusts⁣⁣

Suggestion: 2-3 rounds, increasing the pace and/or movement difficulty each round)

⁣⁣SPECIFIC WARMUP:⁣

Double Under “Penguin Drill” ⁣⁣

  • :30sec Jump w/ Single Hand-taps (without rope)⁣
  • :30sec Jump w/ Double Hand-taps (without rope)⁣
  • 1min Single/Double Under Practice or Jumping Jacks⁣

⁣Burpee Warmup⁣

  • 10 Stepping Back/Stepping Up⁣
  • 10 Jumping Back/Stepping Up⁣
  • 10 Jumping Back/Jumping Up⁣ ⁣⁣

WOD

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

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