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