The Foundry Union Station – CrossFit
10 minutes to review jump rope technique:
5 minutes of instruction + 5 minutes of practice.
**if you already have double unders, try new skills**
A: Clean (1×1)
In 15 minutes find a challenging “heavy” squat clean for the day. This is not a 1RM test, so you should not go to failure today. Every attempt must be completed and technically proficient.
B: (18.05.15) (AMRAP – Rounds and Reps)
30 Double Unders (sub: singles)
9 sit ups
Performance (RX): 155#/105#
Health: #95/65# ( or find a weight that allows you for good form yet challenging workout)
Yes, these are full squat cleans
10 push ups
20 alternating flutter kicks
:30 pigeon stretch per side