11/12 – Unrated Fitness

Unrated – Level 3

Warm-up

3 rds

:30 ring support hold

:30 bear crawl

:30 handstand hold

:30 hollow rocks

*take :10 transition between movements

Mobility

Lacrosse ball on anterior and posterior Delt

Metcon

Metcon (Time)

Partners of 2:

100 double unders each (1:1 single unders)

100’ handstand walk (50’ each)

80 DU

100’ handstand walk

60 double unders

100’ handstand walk

40 double unders

100’ handstand walk

20 DU
Jump ropes are 100-80-60-40-20 each! One partner work at a time. The handstand walk or bear crawls are split up 50’ each every time.