A cardio based CrossFit WOD consisting of Running, Double Unders, & Sit-Ups that can be done anywhere!

Happy 4th of July! Hope you are enjoying your holiday whether you are at the beach, the pool, with family or friends, or even at home. Even though it is a holiday and I’m sure most people aren’t at their computers, I just wanted to pop in and give you guys a good workout for the week.

I did this WOD last week. It is all bodyweight and no equipment is needed except a jumprope so it can be done anywhere. I might do it again in a few months when I am on vacation.

3 Rounds for Time:
800 meter run
80 double unders
40 ambat sit-ups

Pretty straight forward. 3 rounds of an 800m run, 80 double unders (or 240 singles), and 40 ambat sit-ups. As fast as you can go! The sit-ups will be your rest time and where you can recover, so the other movements should be at a fast pace.

This WOD was calling my name. Well besides the fact that it had double unders in it. I love when WODs have sit-ups in them. Somehow I am super fast at them and can go a long time without breaking. If only I had some abs to show for it haha. My double under showing was pretty weak that day. I think the most I strung together was maybe 20-30. Luckily I made up for it in the rest of the movements. I finished in 20:23RX.

Give it a go and let me know how you did!