4 Double Fairy Jumps (2 each leg)
-or 8 regular
bear crawl 30′
Double Under Progressions
1) jumping no rope (hold hands at side as if you’re holding an imaginary rope and spinning it)
2) single unders (focus on a slower rpm so you can double up.)
3) 2 single unders + 1 double under
4) double unders…go for it!
*if you have double unders, do the same progressions for triple unders.
Optional: If class is 6+, play pizza game with abmats. Penalty for having abmat knocked down is 20 double unders or 20 singles.
20 Minute AMRAP
50 Double unders
100′ walking lunge
100′ bear crawl
-Max double unders in 60 sec.
Option 2: 2x singles, 75′ walking lunge/bear crawl
Option 3: Customize, note your scaling in wodify
Stimulus:7-9 rounds. Long, Grinder, but constant movement. Skill should not be the limiting factor. Advanced athletes are challenged to go unbroken on lunges and bear crawls.
Foam roll calves/feet or mash with baseball