Skill:
5 minutes of Double Under Practice
Video courtesy of CrossFit Park City. Notice Chris Spealer keeps his shoulders nice and relaxed during the double unders. This really becomes important when you are doing a WOD where the exercise before you do double unders taxes the shoulder/chest area like…
Hand Release push ups
Keep your core tight all through the movement. This will enable you to avoid having your body bow during the push up.
WOD:
5 Rounds For Time:
- 15 Hand Release Push ups
- 30 Double Unders
- 50 yd Bear Crawl
For double unders, remember the skill you just covered. Stay FOCUSED and in the zone! The push ups are going to make your shoulders and chest sore, so, let them relax during DUs by keeping all the motion in the wrist, not the shoulder. Also, putting the bottom of the rope handle in the middle of your palm will help keep the spinning motion in the wrist, and keep the hands in front of you, not behind you.
Post time to comments/www.logwod.com
Cash Out:
Partner Chest Stretch (Arms behind back)
Lat Stretch
Coaches Mieke and Bridgett rocking out one of the WODs during the Level One Cert last week. These ladies are a great example of the awesome people we have here, both as coaches and as members. I salute you both!
CrossFit Team Offutt Tactical Fitness 
18 min/DNF last round of bear crawls. I started out strong, but by the third round, I was literally slowed to a crawl. LOL
Primarily singles (40-45 ea) on the double-unders; my ligament pain (foot/ankle)has a nasty way of flaring up within a few hours post WOD, so I still don’t want to overdue it. But I flat out refuse to give up completely!
Hand-release push-ups, girlie style.
That was a good, tiring work-out. Thanks, Coaches. (: