A. Crossover Timing Drill – 4 sets x 10 reps
*Goal here is to have the hands pointed down while up on the toes. Up on toes is simulating a “jump” and this allows us to slow down the movement and not worry about tripping. Purely focused on timing and proper movement of the arms.

B. Crossover Timing Drill with Bounding – 3 sets x 10 reps
*Goal is to progress to a jump and keep the same timing as the above drill. Start at a slow pace and have partners watch each other to see if timing is correct.

C. Beginner Option:
1-1-Cross – Accumulate 15-20 sets
*Goal here is to keep a consistent jump. We want to avoid a high knee tuck when we do the cross. We want to keep the jump the same and just get 1 rep at a time.

OR

Advanced Option:
C. 1-1-Cross-Single-Single-Cross – 4 sets x AMRAP unbroken with 2 singles between.
*For those already proficient they can progress to only 1 single between or just AMRAP unbroken
Crossovers