“Handbag”

V3 CrossFit – CrossFit

View Public Whiteboard

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

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s