Warm-up: 500 Meter row 3-5 Minutes of focused stretching on the calves and achillies 3 Rounds: P1: 30 seconds of single unders P2: 30 seconds of broad jumps Swap Workout: 10 Minute AMRAP 24″ Box Jumps – Must step down every rep Rest 10 Minutes 10 Minute AMRAP Double-unders Post total # of box jumps and double-unders to comments. “Pull-Up Virtuosity: Part 1” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov] Outlaw CrossFit Plans for the Open – video [wmv] [mov]
