CrossFit Workout 4/5/2018 Thursday

General Warmup
4 rounds
1 length heel to toe walking
1 length bounding bear crawl https://www.youtube.com/watch?v=uyM87pLPdGg
4 bodyweight cossack squats e/side

Workout Warmup
Every 2:00 for 5 rounds
30 single unders
:20 hollow hold
:20 arch hold
7 air squats holding your breath, AFAP

CrossFit Workout
For TIme
800 m run
Then
3 rounds of
12 alternating single leg-vups
35 double unders
15 box jump step downs
Then
1000 m row

Lift
No Lift. Spend 30 minutes doing mobility instead.

Skills
For time, with a 10:00 cap:
10 Unbroken DU
20 UBDU
30UBDU

100 UBDU

Rest as needed between sets. If you trip, you start the rung of the ladder over, not the whole ladder

Conditioning
45 Minute Row
Record your average split.