Warm-up (No Measure)
complete 2 sets:
single-under x 50
rest
pause air squat x 8
rest
bottoms up kb press x 5L/5R
rest
straight leg sit-up x 8
Unbroken Double-unders (AMRAP – Reps)
Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders as possible.
Metcon (Time)
4 rounds for time of:
15 sit-ups
30 thrusters
45 double-unders
♀ 45 lb. ♂ 65 lb.
Scaling:
This workout is light and quick. Reduce the load on the thrusters so you can do 30 unbroken.
Intermediate Option:
4 rounds for time of:
10 sit-ups
30 thrusters
45 double-unders
♀ 35 lb. ♂ 45 lb.
Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders