Wednesday 05.10.17

IMG_2034

Warm Up
Smash the Calves
2 Rounds:
50 Single Unders Both Feet
50 Single Unders Left Foot Only
50 Single Unders Right Foot Only

Strength:
Back Squat 3×5 @75-85%

MetCon:
8 Rounds
1:00 on, 1:00 off – alternate movements
Max Double Unders
Max Burpees to 6″

Score = 2 scores – total du/total burpees
Red = as written; blue = SU and burpees to plate 45/35:

After Party
Core = Tabata Hanging – Active/Passive/Swinging
Competitor Extra = EMOM for 6:00 = 2 rope climbs

About Nikki

CrossFit 1525 coach/owner
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