CrossFit 717

SKILL

*This will be done monthly to see how we are progressing - keep record of how far you get each month!

Flight Simulator II

12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is not modifying!!!!

    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (24/20)
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.