11/21 Friday is fun skills day

A recent video of Diane Fu doing a kneeling jump to a stack of weights has got the True Spirit CrossFit Coaches fired up to work on their static jumping skills. Developing jumping skills improves coordination, explosiveness, balance and agility. All good things to develop! Watch today's video for some great tips on jumping drills. You can practice the kneeling jump with an a few ab-mats under your knees and your toes tucked under first. Once you develop the neuromuscular motor pathway, the you can progress without the abmats and feet turned under. Once you're comfortable with that, you can start adding an elevated surface to land on. Oh! Listen to the VERY IMPORTANT tip at minute 3:26 of this video. Yes, you've heard it in the gym many, many times..you need to practice landing quietly. Today, you will land on top of your box as quite as a ninja.  

Today's Workout
Tabata Row (calories)
Rest 1 min 
Tabata Box Jump, 24/20 in 
Rest 1 min 
Tabata Air Squat 
Rest 1 min 
Tabata AbMat Sit-up
Score is the total reps performed in all of the intervals.