January Foundations Reminder!
5:30 am and 6:00 pm on Mon Jan 14th, Thurs Jan 17th, Mon Jan 21st, Thurs Jan 24th
Foundations consists of four class, so plan on attending all four days. Sign ups are on the white board at the gym, please sign up next time you are in!
**Note: We will still have a regular CF class **
WOD
Buy in: 50 Sit ups
1 KB Swing
1 Push Press (95#/65#)
then 2 of each, then 3 of each…
10 Min AMRAP
Skill Work (15 min)
Double Unders
**If you already have double unders take the 15 min to do this**
5, 10, 15, 20, 25, 30, 35, as high as you can get but the reps must be unbroken
If you trip up and do not complete a set then you must start back from 5
Hips and knees fully extended, bell flat at the top, we can see a portion of his ear, and his elbows are locked out. This is how you finish a KB swing! Great work Christian.
RX Jump Ropes- Technique Flaws