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CrossFit WOD, July 16, 2018

CrossFit WOD, July 16, 2018

180716

Warm-up
In – n -Out Plate Jumps 4 x :15//:15
Jump the rope for 3:00 – work on double unders
6 x Bottom of Squat Hold :10 to Explosive Jump
Front Rack Stretch
Air Squats
Front Squat (6 6 5 5 4)
Goal today is SPEED not weight. So count 2 seconds from top down then EXPLODE out of hole. Rest at top for 1 second repeat. You’ll need to start light for this to be effective.
Metcon (Time)
30 Double Unders
10 Burpees
30 Double Unders
8 Burpees
30 Double Unders
6 Burpees
30 Double Unders
4 Burpees
30 Double Unders
2 Burpees

Intent here is a sprint – 30 DBUs probably takes :25 sec and burpees are as fast as possible – shoot for under 6 minutes