Wednesday 8/30/17

By: 0

Prominent Headquarters – CrossFit

Warm-up (No Measure)

3 Mins DU practice


Lumbar spine, Shoulders, hips

3 rounds:

20 single skips,

8 DB snatch,

20 single skips,

12 mountain climbers


7×3 Strict MU

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

30 Cal Row

60 DU

30 DB Snatch (55/35)

60 DU
You should look to pace this workout, resting between movements, this is going to allow you to work efficiently through movements. Only way to get better at double unders is to complete double unders.


Calf + Lumbar spine stretch

Scaling Options

Cal Row: Volume of reps

DU: Volume of reps, double amount single unders

DB snatch: Weight of DB