Pioneer Valley CrossFit just became even brighter! We are thrilled to welcome Haley York to our coaching team!

Pioneer Valley CrossFit just became even brighter! We are thrilled to welcome Haley York to our coaching team!

 

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
 
2. Overhead Squat
2-2-2-1-1-1
 
Twenty minutes to work up to a heavy single for the day.

3. Run Prep: Toy Soldier, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
 
4. πŸ‹οΈβ€β™€οΈ"Nancy"πŸ‹οΈβ€β™‚οΈ
Five rounds for time of:
Run 400m
15 overhead squats 95/65

Score is time to completion, or total OHS.

LIII: as rx'd w/ 15 minute cut off
LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock
LI: three rounds not for time of run 400m, 10 OHS or front squats


Have fun!

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