Tamalpais CrossFit WOD January 14 2021

10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups

GENERAL WARM-UP

30 Seconds Each

Push-up to Down Dog
Jumping Jacks
Alternating Bird Dogs

Active Spidermans
Lateral Hops Over Rope
Front Plank

Up Dog
Easy Single Unders
Front Plank to Push-up Plank

Active Samson
Double Taps
Shoulder Taps

MOBILITY

Couch Stretch: 60 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Calves
• Chest
• Triceps
• Quads

WORKOUT VARIATIONS

HOME GYM

10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 Sit-ups
10 Hand Release Push-ups

MODIFICATIONS

DOUBLE UNDERS

• Reduce Reps
• Single Unders
• Practice Time Caps
• Double Taps (Equal Reps)
• Line Hops (Equal Reps)
• Over-and-Back Dumbbell Hops (1/2 Reps)

ABMAT SIT-UPS

• Sit-ups with Feet Anchored

HAND RELEASE PUSH-UPS

• Reduce Reps
• Hands Elevated (Box or Bench)
• Knee Push-ups