Breakfast at the Black Dog on MV!
Rob, John, Scott, Mike, Ted & Jen
Warm-Up:
Coach’s choice
WOD prep:
Deadlift
12 minutes to build to a heavy single.
5,5,3,3,1
WOD:
EMOM 15
Minute 1 40 double unders or 80 singles
Minute 2 5 Deadlifts 75% to 80% of WOD prep
Minute 3 10 toes to bar
Toes to bar options:
1. GHD sit-ups
2. Toes to bar on an incline bench
3.Toes to rig
4. Knees to 90
Post WOD:
Banded hamstring stretch
CFS Brief:
Day 24 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Recent Comments