Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 BW Good Morning

10 Deadbugs

10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)

15 Slow Banded Good Mornings

(No Measure)

Extended Warm Up

Warm-up (No Measure)

DOUBLE UNDER PROGRESSION

:20 Single + Single + High Jump

:20 Single + High Jump

:20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Single + Single + Double

:20 Single + Double

:20 Double Under Practice

DEADLIFT

5 Slow Deadlift

5 Tempo Deadlift (31×1)

5 Tempo Deadlift (31×1) w/ Light Load

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Lying Hamstring Stretch with Band (1:00 each side)

1:00 Calf Stretch (:30 each side)

1:00 Cobra Pose

1:00 Lower back Foam Roll

(No Measure)

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