United Performance Fitness and Training Center – CrossFit
Jump Rope Skill:
A. Bounding 180 degrees without rope, supinated PVC hold at hips – focus is working bounding control and comfort jumping w/ hands at sides/near hips
B. 5 min Practicing – 4 Footwork Patterns
C. 360 Degree Single-Unders: 4 revolutions/side x 2 sets
Part 2 – Running Test:
*20 min cap, aiming to get everyone in to finish.
Part 3 – Optional Cool-Down:
EMOM x 6-8:
Min 1: 30 sec AMRAP Upright Supported Calf Raises @ 2020 Tempo, toes on plates for extra range of motion.
Min 2: 30 sec AMRAP Back to Wall Tibialis Raises