Three Danes CrossFit – CrossFit
Warm-up (No Measure)
4 ROUNDS FOR TIME* (12 MIN CAP)
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
*Increase weight on DBs and pace on the rower each round
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-