"DEREK"
DYNAMIC WARMUP
Run 400m
Mobility
Bodyweight Warmup
WOD
"Derek"
5 rounds for time of:
- 30 Double Unders
- 20 Burpees | Kettlebell Swings (32k/24k) *
- 10 Box Jumps (24/20″)
- 6 Muscle Ups
*Do Burpees in Rounds 1, 3, and 5. Swings in Rounds 2 and 4
Scaling Options:
No Double Unders? Sub is 45 Tuck Jumps per round.
No Muscle Ups? Sub 2 strict pullups and 1 strict ring dip per rep.
L1) 4 rounds
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Are you ready to start training at CrossFit 580? The 6 On Ramp Sessions are specifically designed to prepare active, healthy individuals for our ongoing group WOD classes. On Ramp sessions meet weekly at the following set days and times: Saturday and Sunday 11am-12 noon; Tuesday and Thursday 11am-12 noon and 7:30pm-8:30pm
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