V3 CrossFit – CrossFit
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
Walkouts
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)
“Handbag”
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
