We are so very thrilled about our New Website! If you see anything, or have suggestions, please let Lizzy know:) liz@pioneervalleycrossfit.com

We are so very thrilled about our New Website!
If you see anything, or have suggestions, please let Lizzy know:)
liz@pioneervalleycrossfit.com

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. Run Prep (5 min)

3. ”Dragonstone”
For time
1 Round of:
Run 800m
30 Pistols
9 Muscle Ups
2 rnds of:
Run 400m
20 Pistol
6 Muscle Ups
3 Rnds of:
Run 200m
10 Pistols
3 Muscle Ups

(22 min cut-off)

LIII: as Rx’d
LII: Sub Banded Muscle Ups, Strict Chin-ups, Supinated Piked Ring Row (1:1) or Supinated Ring Row (2:1) as appropriate. Scale to Pistols on the box or Reverse lunges as needed.
LI: 3-4 Rounds of
Run 400m
20 Reverse Lunges
15 Ring Rows

4. Mobility:

Quad Smash 2:00/side
Couch Stretch 2:00/side
Calf Smash 2:00/side

Have fun!

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