CrossFit Women WOD l 11.10 a.m.

Some of the Thursday, 5:30 a.m. CrossFit Women post-WOD.

Skill Instruction & Development l Double Unders

For Technique l 3 x 8 Superman –> Hold extension for 5 seconds

For Total Reps

Tabata KB Swings (30#)

4 Minutes Double Unders (no conversion)

Rest 2 Minutes

Tabata Squats

4 Minutes Double Unders (no conversion)

Rest 2 Minutes

Tabata AbMat Sit Ups

4 Minutes Double Unders (no conversion)

* If you’ve not yet achieved Double Unders, use the 4 minute segments for practice. Time on the rope is the best way to add Double Unders to your skill set.

Posted in CrossFit Women WOD, WOD.