3 rounds easy as warm-up:
5 glute bridge to sit-up
10 alternating toe touches from plank
20 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
For time w/15:00 cap:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
+
3 sets of each:
10-15 goblet/front/dual DB squats, 22X0
10-15 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
:90-2:00 rest
+
10:00-20:00 easy mobility
notes: starting with the for time piece today, a pretty classic couplet for week 2 of CrossFit’s Outside the Box Fundraiser, will be a breather if your DUs are solid, and more of an emotional battle if not… take your time to fully recover from that before hitting the squat/upper pull work