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CrossFit Group Class Programming | Sunday, November 5th | Rise Athletics

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Warm-up:

Jump Rope Skill Sequence, Tabata Style, 20s at each style and 10s rest

-Singles

-Skips

-Forward and backward hops

-Side to side hops

-High knees

-Butt kickers

-DU

-DU/Triple-unders

 

Metcon:

For time, CAP 20

30/25 cal

“Annie”

30/25 cal

 

Cool-down:

20 calf raise off box (focus on relaxing heel as far as possible)

60s runner’s lunge per side

60s knees out goblet squat

60s Updog

60s downdog

60s total prone shoulder stretch/side