Monday is PVCF athlete, Jess Moore's BIRTHDAY! Have a great day!

Monday is PVCF athlete, Jess Moore's BIRTHDAY! Have a great day!

 

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. Front Squat
5-5-5-3-3-3

20 minutes to work up to a heavy triple for the day

3. πŸ’πŸ»β€β™€οΈ"Annie"πŸ™‹πŸ»β€β™€οΈ 
50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Level III: as rx'd. 
Level II and Level I:
1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.
If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.


Have fun!
Β 

Comment