Small group this morning at CrossFit Impavidus – me and Colleen. I’m glad it wasn’t only me because as much as I like attention, I don’t like the individual attention during a hard workout!

Warmupx2
250m row
30 situps
20 Jumping Jacks
10 Pass Thrus
Pull Up (dead hang)

Skill
Double Unders
Hollows

WOD
15m AMRAP
7 Ring Dips
7 push ups (hand release)
7 Double Unders
total rounds: 11

Coach Nick made us work through the DUs and as hard as they are, it really is the right way to approach it because the more you practice them — the easier they become. By the end, I was doing them regularly.

We finished with some mobility work — to loosen our shoulders and arms. Don’t every underestimate the importance of stretching your muscles out! I am learning that that really does make all the difference!

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For those following along — the push ups with hand release was new to me and at first glance – seemed totally do-able. You do a pushup and when your chest hits the ground, you do a quick hands up move – so basically reset your push up and then resume. What that does is it forces you to touch the ground each time and by the 3rd round of 7 reps –your arms are screaming! That is a sign of a good workout my friends!

I had never done that before –I had done the chest to the ground and the push up clap but never just the quick release — try it tonite and see what you think!