DEMO WOD – COURTESY OF CROSSFIT HQ!
Warm-Up:
If you have a jump rope – grab it, and start your warm-up by completing 4 minutes of practice for single-unders or double-unders.
If you do not – start your warm-up by completing 100 jumping jacks!
Then, complete 2 rounds of:
-10 High Knees in place
-10 Butt Kickers in place
-10 Shoulder Taps (1 rep = 1L + 1R)
-5 Burpees
Movement Focus + Videos:
JUMP ROPE (SINGLE-UNDERS):
BURPEES:
Movement Task:
-Complete 5 burpees focusing on efficient movement that was showcased in video.
-Complete another practice set of jump ropes, as needed, focusing on proper jump rope technique shown in video.
Met.Con:
CrossFit’s ‘Support Your Local Box Wod #2”
For Time (you can choose double-unders or single-unders):
-100 Reps Jump Rope -or- Jumping Jacks
-21 Burpees
-75 Reps Jump Rope -or- Jumping Jacks
-15 Burpees
-50 Reps Jump Rope – or- Jumping Jacks
-9 Burpees
Score: Time it took to complete all reps
Cool-Down/Mobility:
WISEBURN CROSSFIT 