Tom was back to take charge of class after spending some time out in Cali!
Photo Courtesy of Crossfit.com, specifically the Affiliate Blog.
Warm-up: 2x thru
4 (or 5?) Inch Worms
10 lunges (touch elbows to floor, and stretch hammies as you come up)
10 arm circles
From there we went straight into the meat of class.
Workout: Deadlifts + Double Unders (or Side Hops)
Complete the following for time:
10 Deadlifts (DLs), 10 Double Unders (DUs)
8 DLs, 20 DUs
6 DLs, 30 DUs
4 DLs, 40 DUs
2 DLs, 50 DUs
You either used the bar or two KBs for the deadlifts. If you can’t do double-unders, do side hops over a hurdle instead.
Skill Work Hanging L-Hold
Get on a pull-up bar, raise your legs like you would an L-sit, and hang for time (3 tries total). If you can’t hold your legs out straight, bring your knees up instead.
Class ended with a stretching session. Good work as always CFDC! Be ready for Thursday’s class!