http://southhallcrossfit.com/wod/double-dutch/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Spidermans

Single Leg RDL

Single Unders

Samson

Push Up 2 Pike

Double Unders

Lateral Lunge

Straight Leg Sit Up

10 Reverse Snow Angels

10 T-Spine Switchbacks

Barbell Warm Up

5 RDL

5 Front Squat

5 Strict Press

5 Elbow Rotations

5s Hold in Dip

5s Hold Overhead

5s Hold in Dip

5s Hold Overhead

5 Push Press

Weightlifting

Push Press (2RM)

*14 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Double Unders

10 Handstand Push Ups

20 Kettlebell Swings 53/35

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