Wednesday, July 6, 2016


Middle grip bench press 1 RM with reverse bands (blue/red)

2 rounds:
1a)  12 inverted barbell rows
1b)  8 chin ups (weighted if possible)

50 Double Unders
25 Ring Dips
50 Med Ball Sit Ups (14/10)

Tip of the Day
There they are again, double unders.  For those of you that have been with us a while and still do not have them,  have you given up?  Are you still practicing?  If everything in your CrossFit game has improved and you're still doing singles because double unders are frustrating, you need to step it up and practice until you get them.  That doesn't mean practice them in a WOD, it means take a few days a week and practice for 5 - 10 minutes.  Double unders are neurological so the only way to get better at them is to do them.