CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 19 Minutes (AMRAP – Rounds and Reps)

5 Rounds of…

As Many Rounds and Reps as Possible in 3 Minutes of…

60 Double Unders

5 Ring Muscle Ups

Rest 1 Minute Between AMRAPs

– Pick up where you left off and log your total rounds and reps at the end of the 5th round.

Intended Stimulus

– 2+ rounds each AMRAP.

– Pick up rep count where you left off.

– Double-unders in 1:00 or less.

– Muscle-ups in 1-3 sets and 1:00 or less.

Step 1 (Beginner):

30 Singles or Plate Shuffles/Toe Taps (R/L=2)

5 Seated Ring Pull Ups or Seated Barbell Pull Ups

Step 2 (Scaled):

40 – 60 Singles

5 Pull Ups (Banded, Jumping, Kipping)

Step 3 (Intermediate):

40 – 60 Double Unders

5 Chest to Bar Pull Ups or 5 Bar Muscle Ups

Core Workout – 8 Minutes (Checkmark)

Every Minute on the Minute Complete…

Minute 1: 30 Seconds of Hollow Rocks, Hollow Hold, or Plank Hold

Minute 2: 30 Seconds of Flutter Kicks or Modified Flutter Kicks

Athletes, with this strength, conditioning, and endurance workout being intense but on the shorter side as far as time goes, here’s a core workout to finish yourself off at the end of the conditioning.

Coaches, try to save time for this at the end to ensure full class participation.

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