At Home Conditioning
For time:
- 100 double-unders
- 21 burpees
- 75 double-unders
- 15 burpees
- 50 double-unders
- 9 burpees
Notes
Today’s workout is the second week of CrossFit’s Support Your Local Box Fundraiser. It is a quick one.
The double unders should be performed in one or two sets each round. Adjust the number of reps or switch to single unders as needed. If you do not have a jump rope, you can perform pogo jumps or jumping jacks as a substitute.
The burpees should be done at a very fast pace. It is only 45 reps total. Don’t hold back.
Midline Extras
2-3 Rounds not for time:
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- :10 Hollow Hold
Notes
Today’s midline extra is the Durante Core Series.
Adjust the hollow rock by tucking in one or both legs.
If you cannot perform 10 v-ups unbroken, adjust the number of reps or simply get rid of the v-ups and perform more tuck ups.
Adjust the hollow hold to any variation that allows you to keep your lower back down on the ground.