adu GET DOUBLE UNDERS! This Sunday is the first of PVCF's Monthly Skill Series with Ari!! 9am before the WOD this Sunday, January 10th in Northampton! The focus for this month? double unders!!!! Free to all members (photo credit: Greg Saulmon).

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1.Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. “Boreas” Four rounds for time of:

  • Row 500m
  • 15 x 10m Shuttle Runs
  • 60 Double-unders
  • Rest 3 minutes

(*staggered starts if necessary) LIII: as written LII: if your double-unders are still developing, practice 90 seconds each round. LI: three rounds, not for time: 500m row, rest, 10x 10m shuttle runs, :90 double-under practice

4. Cash-out:

  • 4 x 60’ Farmers Carry (Heavy)
  • LIII: pinch-grip plate carry 45/35s

 

 

Have fun!