A couple of notes about today’s programming: We are doing a skill wod of double unders in today’s workout. The coaches are here to help you with the technique but if you really want to add double unders to your arsenal of CrossFit skills we encourage you to find a couple of minutes before or after class to practice them. Keep in mind it is a SKILL and requires practice, practice and more practice!
Also note that we are continuing with strict pull ups. Many of you have been asking when are we getting back to kipping pull ups. Please know there’s a method to the madness. That is, building up the strength with strict pull ups will allow you to do kipping pull ups more effectively by strengthening the stabilizing muscles to make it a safer movement for you. So grab a band (or not) and lets get after it.
And remember this Friday we will be doing the final 15.5 workout at 6:30PM (instead of our regular 7:30). As usual we will have drinks and snacks afterwards in the gym. But following that, we’ll head up to Baltimore for a big CrossFit after-party at Delia Foley’s to celebrate with other area gyms the finale of the Open!
5-10 Strict Pull ups
Fitness (work on doubles in some capacity, the coach will be around to give you cues)
RX/RX+ (complete an unbroken set of 30 double unders)
10 KB Swings
15 Air Squats
15 min AMRAP
RX +: 70/53
Axel wears many hats at the Cove…athlete, judge, cheerleader and husband!