Nikki on 12-2

 

 

 

 

Many great performances on 12-2.  Thanks all you CFCPers for making this such a stellar workout.

 

Keep up the great work!

 

Tuesday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

 

skill

double unders

If you have doubles do this

Mini “flight simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets

 

WOD

Thruster

5-5-5

3-3-3

15 unbroken rest 2 minutes

3x

record weights

 

MAD MOBI

roll quads with barbell

calf stretch

press ups.

 

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