Main – CrossFit
SKILL
– Warm up should include prep for the shoulder&mobility
– 5 minute double under workshop followed by 1 minute double under test
– Spend a minimum of 10 working technique with PVC pipe for Overhead squat
Metcon (Time)
If you do not finish within the 10 minute time cap add 1 second for every incomplete rep.
Example
2 Rounds, 10 Overhead squats, 40 double unders= 10:10
WOD
REGIONAL VAULT
“2010 Northwest Regional”
3 Rounds for time, of:
-10 Overhead squat (40kg/62.5kg)
– 50 Double-unders
(Time Cap: 10 minutes)
SCALING
– Reduce weight
– 150 singles
