Conditioning
For time
- 20-25 Calories
- 200 Double Unders
- 100ft Forward Crawl (25ft sections)
- 100 Wall Balls
- 100ft Forward Crawl
- 100 Abmat Sit Ups
- 100ft Forward Crawl
- 200 Double Unders
- 20-25 Calories
22-minute time cap
Notes
Today’s workout is a chipper from the CrossFit Games Semi Finals in Montreal which was adapted for the class. Your score is the time to complete the prescribed work or the number of reps completed under the 22-minute time cap.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Don’t spend more than 2:30 on the jump rope each round. Adjust the number of reps or substitute single unders.
Keep the back flat and knees close to the ground during the forward crawl. Remember this is a contralateral movement. Feel free to substitute a handstand walk if you have the skills as this is what the athletes at the Semifinals did.
Use light wall ball that will allow you to complete the 100 reps in no more than 6-minutes.
Try to catch your breath during the abmat sit ups. The athletes at semifinals did GHD sit ups. We do not recommend trying this variation without cutting the reps in half.