Bounce, Bounce, Bounce!

Iron Grip CrossFit – CrossFit

Some days, it’s just good to spend some quality time with a single skill. Whether you can do 50+ double unders at a time or are still struggling to get more than one, there’s something to be said for setting the clock and finding out just how much work you can get done on that skill in the alloted time.

Also, double under doesn’t have to be the only skill we develop with a jump rope. The possible variations available to anyone willing to practice are almost limitless.


Warm-up (No Measure)

3 Rounds

5 Pullups

10 Pushups

15 PVC Overhead squats

20 Jumping jacks


Accumulate 1 minute L-sit in as few sets as possible.

5 minute cap.


Metcon (AMRAP – Reps)

25 Minute AMRAP

Double unders
Yes you read that right. No, it’s not a typo. If you really can’t do any double unders yet, this is a good time to practice, or spend the time developing other drills with the jump rope.

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