Iron Grip CrossFit – CrossFit
These videos on double unders are longer, but very informative.
https://www.youtube.com/watch?v=R0km46DhNRc
https://www.youtube.com/watch?v=uaIDFSxffBk
Warm-up
Warm-up (No Measure)
10 m knee hugs
20 m high knees
10 m heel pulls
20 m butt kickers
10 m frankenstein
20 m broad jumps
10 m crab walk
20 m bear crawl
Skill
Metcon (AMRAP – Reps)
EMOM: 10 minutes
Double unders
Best unbroken – – – Reps
0-2 ……………………. 5
3-5 …………………….10
5-10 …………………..15
10-20 …………………20
20-30 …………………30
30+ ……………………40
Last minute is AMRAP
Metcon
Metcon (Time)
For time:
4 Rounds
6 Burpee box jump overs @ 24/20″
10 Hollow rocks
4 Rounds
6 Burpee box jump overs @ 24/20″
10 V-ups