Warm Up:
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
Specific Warm-Up:
Crossover and Double-Under Practice
WOD:
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
Intermediate:
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
Beginner:
AMRAP 12:
12 front squats (45/75 lb)
30 single-unders
HOME WOD:
Equipment:
AMRAP 12:
12 DB goblet squats
30 crossovers
– Use one DB
Bodyweight:
AMRAP 12:
12 weighted goblet squats
30 double penguin taps
Movement scaling options:
Front squat: Load, DB front squat, DB goblet squat, back squat
Crossovers: Attempts for 1:00, double-unders, single-unders
Partner option:
AMRAP 14:
8 front squats (75/115 lb)
24 crossovers
Post-Workout Skill Work:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions