"I don't psych myself up. I psych myself down. I think clearer when I'm not psyched up." -Steve Cauthen
15 Minute AMRAP
*Continue to increase the sequence until you reach the 15 minute mark. Scale by utilizing banded pull-ups and banded dips as needed but stick with a consistent scale throughout.
*Continue to increase the sequence until you reach the 7 minute mark.
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| Keesha Cuthbert and Danika O'Neill |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Dips
WOD
CrossFit / Super Fit
15 Minute AMRAP
1 Pull-Up
1 Dip
1 Sit-Up
2 Pull-Ups
2 Dips
2 Sit-Ups
3 Pull-Ups
3 Dips
3 Sit-Ups
and so on...
*Continue to increase the sequence until you reach the 15 minute mark. Scale by utilizing banded pull-ups and banded dips as needed but stick with a consistent scale throughout.
On-Ramp
7 Minute AMRAP
1 Jumping Pull-Up
1 Footed Dip
1 Sit-Up
2 Jumping Pull-Ups
2 Footed Dips
2 Sit-Ups
3 Jumping Pull-Ups
3 Footed Dips
3 Sit-Ups
and so on...
*Continue to increase the sequence until you reach the 7 minute mark.
COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch
[010925]
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