**We will be doing the CrossFit Total on Wednesday this week for our maxes. 🙌 Looking for a high cardio workout for today, with minimal soreness. Adjust the workout as needed.
**Also, starting to put in some real work on skills with the Open coming!! Let us know what you would like to concentrate on, and we’ll work it into the programming. We will also be doing some repeat Open workouts 💪
WARMUP
8 min AMRAP
1 min cardio
3 inchworms w push-up
10 Air Squats
5 KB DL
5 KBS (light)
Then…
:30 Deep Squat Hold
:30 Hamstring Stretch
:30 Pigeon per side
3 min foam roll
SKILL
Double Under Practice
3x 1 min
:20 High Singles
:20 Double Taps
:20 Double Unders or Attempts
Handstand Practice
3x 1 min
**If you can do double Unders well, work on triples or unbroken sets
On the break from Doubles, work on handstands: holds, HSPU, wallwalk, etc.
WOD
3 Rounds:
5 min Bike for Cals
100 Double Unders
50 Russian KB Swings 53/35
30 Air Squats
*Strict Cap 30 min
**2 scores: total cals on the bike and time completed**
STIMULUS:
Duration: Long
Weight: Moderate
Skill: High
Volume: High
OPTIONAL POST WOD
Accumulate:
200’ Farmers Carry
50’ Handstand Walk (sub Bear Crawl)
50’ Broad Jumps (landing lightly to avoid knee pain!)
CrossFit Reserve 