March 30 – Day 9;  Zoom 

Should probably tell you about my jump rope skills, basically there are not many. When I was a kid, actually even when I was 9 months pregnant for my 4th baby, I could jump rope like crazy. I loved it! But I discovered when I started CrossFit that jump rope skills are something that definitely gets lost if you don’t keep using them!
I can finally do the single unders and sometimes even 100 nonstop. But you will see that with today’s skill set, I really don’t have those other things figured out. Hey-did you forget, I’m fat and 50!

TABATA Jump Rope Skills Set (just so you know….I can only do single unders, the rest I just try to do…but boy is this difficult….maybe someday??)
0:20 Singles
0:10 rest
0:20 Side to side bunny hop
0:10 rest
0:20 alternating legs
0:10 rest
0:20 in and out
0:10 rest
0:20 high knee
0:10 rest
0:20 butt kickers
0:10 rest
0:20 double unders or triple unders

Warm Up – 2 rounds
10 inchworm + push-up
10 spiderman
20 band pull aparts
15 pass through

Build Up
5 sumo deadlift (10lb db)
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
1 sumo deadlift high pulls

Build Up
5 sumo deadlift high pulls, workout weight (15 lbs)
10 double unders or 30 singles

Workout
5 Rounds
15 Sumo Deadlift High Pulls (15 lb db – 15, 12, 12, 12, 10)
45 Double Unders or 60 singles (60, 45, 48, 40, 37)

4 Rounds (NFT)
5/5 single arm dumbbell rows
15 rear delt raises
Rest 1:00 between sets

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