12SEPTEMBER18

CrossFit Rise Above – CrossFit

Warm-up

Double Prep (No Measure)

30 Seconds:

Single Unders

Samson Lunge

High Singles

Active Spiderman

Speed Singles

Walkouts

Double Unders

Crossover Symmetry (No Measure)

8 Reps:

Row

Reverse Fly

Pull Down

90/90

Scaption

Incline Plus

Victory

Weightlifting

Split Jerk (1 Rep)

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM

30 Second Side Plank (right)

50 double-unders

30 Second Side Plank (left)

50 double-unders
This workout in total will be 500 double unders, scale the reps per round if needed. You should have about 30 seconds rest per round.

If you are still working on getting double unders, do double under attempts for 30 seconds. Or do 50 single unders. The score today is your highest number of unbroken double unders. You get Rx+ if you complete all 10 rounds of 50 reps unbroken.

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