14 December 2015

Article: The 6 Best Jump Ropes for CrossFit Double Unders 

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Mobility
Banded Bully
T-spine / erector smash
Glute / Hamstring smash

Metcon
CrossFit Games Open 13.2
10 Min AMRAP:
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

Gymanstics
Pull-ups (3 x max reps)
- alternate sets with dips
Ring Dips (3 x max reps)