Main – CrossFit
1: Metcon (No Measure)
Double Under Practice 3-5 minutes
Pass throughs, dislocates, leg swings, hip circuit.
Basically get moving!
2: Junkyard Dog Warmup (No Measure)
10 reps each of both warmups.
Demo video: https://www.youtube.com/watch?v=2fsvvv3oJBg
Take a few minutes to set up your workout space and pullup bar, if needed. Do 2×10 scapular depresssion, then 2×3-5 pullups just to prep the shoulders.
3: 100 -10 Singles, Chinups, KBS Tester (Time)
100x Single unders
10x KBS, Russian – 55/35#
90x Single unders
9x KBS, Russian
20x Single unders
2x KBS, Russian
10x Single unders
1x KBS, Russian