Here's PVCF athlete, Courtney Szawlowski pulling the barbell on her two month anniversary of CrossFit training!

Here's PVCF athlete, Courtney Szawlowski pulling the barbell on her two month anniversary of CrossFit training!

 

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. 🏖️“Barb in a Boat”🏖️
3 Rounds of:
AMRAP 5
20 Pull-ups
30 Push-ups
40 Sit-ups
500m Row

Rest 3 minute

LIII: as Rx’d
LII: 3 Rounds of:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on to…
AMRAP in 60 seconds of push-ups. If you complete 30, move on to…
AMRAP in 90 seconds of sit-ups. If you complete 40, move on to…
AMMAP in 120 seconds of Rowing. If you complete 500, stop.
Rest 3 minutes
LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 250m Row.


Have fun!
 

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