Jump Rope Warm
up
A- 2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)
B- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Skill
Body positioning on CTB pull ups
WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap
GoFit
Jump Rope Warm
up
A- 2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)
B- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Skill
Body positioning pull ups
WOD
7x
20:40
-Air bike
-Jump rope
-Pull ups
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