“IHOP”

CrossFit Kennett Square – CrossFit

Delta

IHOP (Time)

For Time

100 Air Squats

100 Double Unders

100 Box Jump Overs (24/20)

100 Double Unders

100 Ab-Mat Sit-ups

100 Double Unders

Substitutions

Double Unders: Singles x 2; if no jump rope, double hip taps

Box Jump Overs: Object jumps (cooler, pavers, deck stairs, etc.)

Ab-Mat Sit-ups: if no ab-mat, roll up a bath or beach towel; traditional sit-ups

Warm-up

1)

On a 6-minute clock, :30 each of:

Jumping Jacks

Mt. Climbers

Active Spiders

Active Pigeons

Active Up-Down Dogs

Yoga Tables

-Repeat-

2)

Prep

20 Double Hip Taps

5 Slow-Mo Air Squats (3 seconds down / 3 seconds up)

5 Tuck Jumps

5 Slow-Mo Sit-ups

20 High-Jump Single Unders

10 Air Squats as fast as possible

10 Object Jumps

10 Sit-ups as fast as possible

20 Double Unders or 5 Attempts

3)

Water, Bathroom, Chalk 😉

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