Cascade CrossFit – CrossFit


11/14/17 WU (No Measure)

20 Walking Lunges

40 Single Unders

20 Abmat Sit-ups

40 Single Unders

20 KBS (Metcon weight)

40 Double Unders or Attempts


Mobility + Activation Circuit:

1a) High to Low Plank x 10 passes

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

x 2 rounds



– Metcon: On paper this workout does not look too bad, but the once you hit the “100 KBS” you don’t want to hit a wall so keep loads light. Work on pacing for the entire peice even though it starts off rather simple. Effort should be around 70-80%.

11/14/17 (Time)


For time:

100 Double Unders

100 Walking Lunges

100 Abmat Sit-ups

100 KBS (53, 35)

100 Shoulder Taps

100 Double Unders

L2: (Double Under Attempts) (45, 30)

L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings)

20:00 Cap

Extra Credit


2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)