WOD: Saturday, April 11th, 2020 (Burpee Day 69)

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SPECIAL ZOOM CLASS AT 9:30 TO DO THE SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT. ZOOM CODE: 843 734 9309

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Calf wall stretch – 1 Minute per side

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Workout: For Time (15 Minute Time Cap)

  • 100 Double Unders
  • 21 Burpees
  • 75 Double Unders
  • 15 Burpees
  • 50 Double Unders
  • 9 Burpees

*This workout is from the “Support Your Local Box” fundraiser that CrossFit HQ is putting on. If you want to sign up then head to www.games.crossfit.com and register!

WORKOUT FLOW

  • Workout starts by completing 100 Double unders on your jump rope. You will then move into completing 21 Burpees. Then 75 Double Unders followed by 15 Burpees. Finishing out with 50 Double Unders and 9 Burpees. This workout has a 15 minute time cap (for those signed up).

EQUIPMENT MODIFICATIONS

  • Double Unders – Jumping Jacks are the modified movement for these. You will follow the rep scheme of 50 – 35 – 20 (instead of 100-75-50).

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Kick the ceilings