amrap, crossfit, double unders, glycolytic, handstand pushups, oxidative, sprint, wod, workouts -

Friday 2.28.20

Warm-up Prep (10-15 Minutes)

50 Single Unders

10 Goblet Squats

10 Shoulder PVC Passthroughs with front rack arm stretch

40 Single Unders

10 Goblet Squats

10 Kettlebell Strict Presses each arm

20 Double Unders

10 Miniband Shoulder Stretch of each, palms down (pulling away from each other), palms up, palms in, above head and front from bent to straight position

1 Min Spiderman stretch each leg


Strength - Front Squat


70, 75, 70, 82, 70, 85, 66% of 1 RM


WOD (Workout of the Day) 

"Pop Top"  

7 Minute AMRAP


45 Double Under's

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative


  • Our goal for this workout is to target 4-7 Rounds
  • This is a fast paced workout, the transition time is your rest, go unbroken and keep moving.  A strong kip is going to save your shoulders between the two exercises.
  • Score is total rounds plus reps after 7 minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Box Assisted handstand push ups, single unders x 3