I hope everyone’s got their JUMP ROPE today! No more grace period.
Go to Dicks or Sports Authority or Target and get a cheap rope.

And as we approach the CrossFit Games Open, I thought it would be nice to highlight some actual elite athletes. Since its the 20th anniversary (!) of his death, we’ll start with a legit athlete and “raging noble soul”: Arthur Ashe.

Warmup
Speed Ladder

3 Sets
10 Kettlebell Swings
10 Push-ups
30 Jumping Lunges
10 Ab Wheel Rollouts

Strength
5/3/1

Conditioning
14 minutes
Alternate with a partner
1 minute work, 1 minute rest
Jump Rope**

**The jump ropes we have at CFSQ are for NEW MEMBERS ONLY (less than 2 months of training) if you have been training with us since November and do not have YOUR OWN rope with you in the gym today, instead of jumping rope, you will do a HEAVY Double Kettlebell rack hold. Weight will be determined by your coach, NOT you.**