V3 CrossFit – CrossFit

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A: line drills (No Measure)

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

B: Warm-up (No Measure)

Movement Prep

:15 Seconds Easy Row

:15 Seconds Single Unders

:15 Seconds Medium Row

:15 Seconds Double Taps

:15 Seconds Hard Row

:15 Seconds Double Under Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.

C: Warm-up (No Measure)

1 Round

5 Calorie Bike

15 Double Unders

50 Meter sandbag Run

D: Hand Bag (Time)


60/40 cal row /800 m run

100 Double Unders /200 singles

800 Meter Sandbag Run (50/35)

100 Double Unders /200 singles

60/40 cal row/800 run


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