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WARM UP

3 Rounds:
25 Rapid Plate Jumps
20 Walking Lunges
15 Ring Rows
10 Push-ups

SKILL
LURONG MINIWOD- THE JUMPER CHALLENGE
5 Minute AMRAP:
You have 5 minutes to complete as many repetitions of the following:

Tripple Unders- Level 3
Double Unders- Level 2
Single Unders- Level 1

Movement Standards

Tripple Unders
The rope must clearly pass through both feet three times simultaneously in each repetition. If you break or landon the rope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
Double Unders
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.
Single Unders
The rope must clearly pass through both feet once in each repetition. If you break or land on therope, then the rep doesn’t count. The repetitions are not required to be consecutive or unbroken.

Scoring
The athlete’s total score is the sum of all reps completed during the 5 minute workout.
No validation is required for MiniWODs- therefore affiliates are not required to judge them.
Athletes will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.
The leaderboard rankings are there for everyone’s personal comparison to see how they match up.
We encourage athletes to video their performances as we constantly hear reports that athletes like to watch other “everyday” CrossFitters, because that is more inspirational than watching Games Athletes.

WOD

21-15-9-15-21 Reps for time:

Thrusters
Pull-ups
Burpees

L1-45/35, Jumping or Banded Pull-ups, L2-65/45,Banded or kipping pull-ups, L3-95/65, Kipping or Butterfly pull-ups

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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