Warm-up:
Double under practice,
then,
Three rounds of:
30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges.
Workout:
Three rounds of:
25 Push-ups
50 Air squats
Max double unders in two minutes
Skill work:
Practice free-standing handstand holds without wall for 5 minutes
Cool-down:
passive shoulder stretches and mobility work
Make the push-ups and air-squats as perfect and slow as possible. Use resistance bands or plates on the push-ups for extra loading, and leverage against empty barbells on racks to get ideal air-squat mechanics.
Post experiences to comments.
“Finding Where You’re Supposed to Be” with Lacey Dean, CrossFit Journal preview video [wmv] [mov]
“Everyone Hates Ticketmaster — But No One Can Take It Down” by Steve Knopper, Wired.
